Find your fittest self
Workout of the Day
AMRAP in 15 minutes:
10 box jumps
7 hang power clean and jerks
4 V-ups
Pick a weight for the hang clean and jerk at which you can finish 7 reps in no more than two sets. You should be moving smoothly and quickly from movement to movement and round to round.
standard: 75/55, 20/12″
rx: 95/65, 24/20″
sport: 115/85, 24/20″, 10 toes to bar instead of V ups
metcon: 3×4:00 on, 1:00 off
Workout of the Day
Stick around after the 9:30 class for the shoulder workshop with the folks from NorCal Physiotherapy! It’s free to attend and doesn’t require registration.
No open gym today! We’ll be keeping things focused on the workshop after the class.
Workout of the Day:
AMRAP in 15 minutes:
5-10-15-20-25-30… etc
Burpees
Wall balls
30 drag rope single unders before each round
Your jump rope sets should be a relatively easy reset before each round of burpees and wall balls. Unless you’re doing the drag rope double unders, of course, and then your burpees and wall balls will feel like a welcome escape.
standard: 12/8, regular single unders
rx: 20/14, drag rope single unders
sport: 20/14, drag rope double unders
metcon: 10x 1:00 on, 0:30 off
Workout of the Day
5 rounds:
1 minute of deadlifts
1 minute of push ups
1 minute of calories on the bike, rower, or ski erg
1 minute of rest
Pick a deadlift weight that will allow you to hit two or three sets of 5-10 reps each minute of work. Drink water, and be wise about your effort in the heat over the next few days.
standard: 115/85
rx: 185/105
sport: 225/155
metcon: 5×3:00 on, 1:00 off
Skill
Mobility:
2 minute standing straddle
2 minute pigeon per side
2 minute standing straddle
2 minute half saddle per side
2 minute standing straddle
Get flexible post-workout. Your coach may modify the routine for their individual class.
Skill
Every 1:20 for 8 rounds:
3 lateral burpees plus one squat snatch
We’ve been doing a lot of lateral burpees recently; use this as a chance to do 3 fast and perfect reps as a mental and physical reset between each snatch. Keep the weight and range of motion manageable enough that your technique doesn’t suffer.
Workout of the Day
4 rounds:
1 minute of sit ups
1 minute of box jumps
1 minute of overhead lunges
Your overhead lunge weight should be light enough that you’re doing steady and relatively fast lunges for the majority of the minute, likely in one unbroken set. If the overhead position is at all sketchy, switch to a front rack lunge.
standard: 20/12″, 35/15 lb
rx: 24/20″, 45/35 lb
sport: 24/20″, 65/45 lb
metcon: 5x 2:00 on, 1:00 off
Skill
4 rounds:
1 minute of calories (row, bike, or ski)
30 second rest
1 minute of strict pull ups
30 second rest
Focus on maintaining a consistent pace on your machine. On the rower and ski erg you should be looking at calories per hour, and on the bike you should be looking at Watts. A relatively consistent pace won’t stray more than about 10 percent from its target. For most people that means no more than about 100 cal/hour off-target on the rower or ski, and no more than about 30 Watts off-target on the bike.
Sport: Bar muscle ups. Scale with a band or a box so that you’re getting about 5 excellent reps per minute. Don’t sacrifice technique or target volume in favor of going unassisted.
Workout of the Day
AMRAP in 12 minutes:
200 m run
20 alternating dumbbell power snatches
200 m run
20 single arm dumbbell thrusters
Last running day for a while! Pick a weight that you can get through in two sets at most. Alternate reps on the snatches, and split the work evenly on the thrusters, switching whenever you’d like.
standard: 35/20
rx: 50/35
sport: 50/35, unbroken dumbbell, FAST runs
metcon: 6x 1:40 on, 0:20 off
Skill
10 minutes of handstand practice!
Turn that frown upside-down! And then smile, because you’re upside-down! But clarify to your neighbors that you are, indeed, smiling; they may be confused on account of their inverted perspective. Though any neighbors that are also upside-down will be well-oriented to interpret your expression, and can be excluded from the clarifying conversation that you have with the folks still on their feet.
Talk to your coach if you need drill suggestions.
Workout of the Day
AMRAP in 10 minutes:
30 double unders
3 power cleans
Your power clean weight should be challenging enough that you have to take a couple of seconds to recover after each rep.
standard: 95/65, 6 power cleans
rx: 155/105
sport: 185/135
metcon: 4x 2:00 on, 0:30 off
Skill
EMOM for 10 minutes:
Power clean plus 5 front squats
This is the last in the volume progression on front squats that we’ve been working through for 3 weeks. If holding onto the same weight that you hit last week is reasonable, go for it. If this is your first time jumping into this progression, be very conservative about your weight selection. This is very, very high volume in a single EMOM, and we would love for you to retain normal leg function for the rest of the week.
Workout of the Day
AMRAP in 15 minutes:
400 m run
21 push presses
12 lateral burpees
Pick a barbell weight that lets you work through the push presses in about two sets for most of the workout.
standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5x 2:00 on, 1:00 off
Workout of the Day
AMRAP in 20 minutes:
25 double unders
25 air squats
25 sit ups
Pick a jump rope volume and difficulty that takes about 30 seconds to complete each round.
standard: rx
rx: standard
sport: 25 drag rope double unders, 20 pistols, 15 toes to bar
metcon: 5×2:30 on, 1:30 off
Workout of the Day
AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 push jerks
This is the last in the progression that we’ve been working on for the past three weeks; the previous two Saturdays included a rest interval, but you have no such luxury today. Be wise about your pace and weight selection.
standard:95/65
rx: 135/95
sport: 155/105
metcon: 6×1:30 on, 0:30 off
Skill
EMOM for 10 minutes:
3 power snatches
Keep your weight light enough that you’re able to catch without a press-out across all 30 reps.
rx: singles
sport: touch and go
Workout of the Day
AMRAP in 15 minutes:
400 m run
30 Russian twists w/ plate
20 push ups
Modify your push ups so that you can always finish them in about 4-5 sets.
standard: 15/10, run/row/ski 400 or bike 1,000
rx: 25/15, run
sport: 35/25, run
metcon: 10×0:45 on, 0:45 off