Category: Workout of the Day

Skill
15 minutes of power clean and split jerk practice

Work up to a heavy single if you’re feeling strong. Otherwise, take the 15 minutes to work at lighter weights and get technique feedback and one-on-one help from your coach. You aren’t on an interval for this lifting work, so take 1-2 minutes between lifts on your own.

Workout of the Day
7 rounds:
1 minute of calories (bike, row, or ski)
0:15 rest
1 minute of rest or plank
0:15 rest

Taking a full rest in the opposite minute from the calories can result in either the easiest or the hardest version of this workout; it will be the easiest version if you take it slow on the machine, and it will be the hardest version if you go all-out on the machine and need the full time to recover. If you want something right in the middle, then hold in a plank. Holding in a plank will reduce your ability to recover for another hard effort on the machine, and thus keep you from holding a sprint pace.

Add up your total calories.

standard: rest instead of plank in the opposite minute
rx: plank instead of rest in the opposite minute
sport: rest instead of plank in the opposite minute
metcon: calories instead of rest in the opposite minute

Skill
10 sets of 3 strict pull ups

Banded, strict, and weighted are all fair game today. Pick a difficulty that lets you finish all ten sets in no more than about 12 minutes.

Workout of the Day
AMRAP in 20 minutes:
200 m run
20 alternating dumbbell power snatches
20 box jumps

Enjoy the cooler weather for the run today!

standard: 35/20, 20/12″
rx: 50/35, 24/20″
sport: 50/35, 30/24″
metcon: 10x 1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Slow pull clean high pull plus slow pull power clean

For the first rep you’ll start with the barbell on the ground, do a slow (roughly 3 second) pull for the first movement off the floor, then follow through with an explosive drive into your high pull when you reach mid-thigh. The second rep will follow the same pattern, but continue all the way into the catch in a partial squat for your power clean. This drill is designed to force you to find power in a high position instead of developing all of your speed immediately off the floor.

Workout of the Day
AMRAP in 12 minutes:
15 medicine ball sit ups
9 deadlifts

Pick a deadlift weight that you can hit unbroken for the first few rounds.

standard: 115/85, 12/8
rx: 155/105, 20/14
sport: 185/135, 30/20
metcon: 8×1:00 on, 0:30 off

Workout of the Day
AMRAP in 24 minutes:
800 m run
40 back rack lunges
20 push ups

Today’s workout is a repeat from July 9th; if you were here that day and logged a score, take a look to get an idea of what kind of pace would be reasonable to shoot for.

standard: 45/35
rx: 65/45
sport: 95/65
metcon: 4×4:00 on, 2:00 off

Workout of the Day
AMRAP in 20 minutes:
1 minute plank hold
20 burpees
200 m farmer’s carry (one dumbbell, one kettlebell)

Each round of the workout today starts with a one minute plank hold. You’ll be responsible for keeping an eye on the clock to start and end that plank each round.

standard: 20/12 kg and 40/25 lb
rx: 24/16 kg and 50/35 lb
sport: 100/70 lb sandbag instead of KB and DB
metcon: 10x 1:40 on, 0:20 off. Rest completely in round 6

Skill
EMOM for 10 minutes:
Hang snatch high pull plus snatch high pull plus power snatch

We’re working on the pull in this drill sequence today. The hang snatch high pull and the snatch high pull from the ground will prime you to hit hard and full extension at the top of your jump in the power snatch. Keep it pretty.

Workout of the Day
5 rounds:
1 minute of calories (bike, ski, or row)
1 minute of kettlebell swings
1 minutes of rest

Pick a kettlebell that lets you finish one or two solid sets of swings each minute. Add up all of your reps and calories for your total on this workout.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 5×2:00 on, 1:00 off

Skill
AMRAP in 7 minutes:
5 strict pull ups
20 second L sit

It’s ok if your pull ups break down to singles, as long as you’re able to finish all 5 in no more than about 30 seconds each round.

sport: 3 bar muscle ups (banded or jumping so that you finish under 30 seconds)

Workout of the Day
5 rounds, 3 minutes on, 1 minute off
6 push ups
12 sit ups
12 thrusters

Your thruster weight should allow you to finish the 12 reps in no more than two sets throughout all 5 rounds. Track rounds and reps for each of the 5 rounds, then add them up at the end of the workout.

standard: 45/35
rx: 75/55
sport: 95/65, 6 toes to bar instead of sit ups
metcon: 5×3:00 on, 1:00 off

Skill
8 rounds:
20 second arch
20 second hollow
20 second rest

We’re cycling through some core work for our skill today, taking it a little bit easier before a rather hard workout in the heat. Bug your coach for trivia!

Workout of the Day
At 0:00
For time, with an 8 minute time cap:
9 calories (bike, ski, or row)
15 power cleans
21 calories

Then, at 10:00:
For time, with an 8 minute time cap:
21 lateral burpees
15 power cleans
9 burpees

For the workout today we’ll be doing 2 workouts, each for time, and each with an 8 minute time cap. Pick a power clean weight that you can work through in smooth singles. Be sure not to push too hard on the first workout; you’ll want plenty of energy for the second. If we’re short on machines, some people can start on the burpee workout and finish on the machine workout.
If you aren’t able to finish, record your time as 8 minutes.

Also, happy birthday to Derek Sappington! For his birthday he requested the first of the two workouts. He most definitely did not request the second, should not be held responsible for it, and honestly will probably not be happy with me for programming it.
Happy Birthday, Derek!

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6x 2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang squat clean plus squat clean

Work on hitting full extension at the top of your hang squat clean, then keep that same level of extension when you take the second rep from the floor.

Workout of the Day
AMRAP in 12 minutes:
40 double unders
20 air squats
10 strict presses

You should be able to work through your strict presses in no more than two sets each round. Pick a jump rope option that lets you finish on the rope in less than a minute.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×1:20 on, 0:40 off

Workout of the Day
Labor Day Schedule:
Class at 10 am
Open gym at 11 am

Workout of the Day:
In teams of 3:
AMRAP in 25 minutes:
Teammate 1: 500 m run
Teammate 2: Devil Press
Teammate 3: Rest
Rotate after each run

For the workout today, one teammate will start with a 500 m run while the second teammate performs devil presses and the third teammate rests. When the runner returns, they’ll take over the devil presses, the second teammate will rest, and the third teammate will take off on the run. You’ll continue to cycle through this pattern, accumulating as many devil presses as possible.
Do your best to team up with folks with whom you can share a dumbbell.
If you have any questions about the format, Alex will clarify in-class.

rx: 50/35