Category: Workout of the Day

Skill
8 rounds:
20 seconds of flutter kicks, hollow position
10 seconds of rest
20 seconds of alternating plank reaches
10 seconds of rest

For the flutter kicks, you’ll be holding in a hollow position with your hands by your side. On the plank reaches, hold in a plank on your hands and alternate reaching one hand and then the other up above you straight to the ceiling.

Workout of the Day
AMRAP in 21 minutes:
10 hang power cleans
10 front rack lunges
10 lateral burpees
200 m run

Happy birthday, Madisyn! Today’s workout features several of her favorite movements. Got a birthday coming up and want to write a workout for it? Talk to Alex to collaborate on one!

Pick a barbell weight that lets you finish each movement in about two sets, and settle into a sustainable pace.

standard: 75/55, run/row/ski 200 m or bike 500 m
rx: 115/85
sport: 135/95
metcon: 7x 2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
10 double unders plus one squat snatch

This format is similar to last week’s clean and jerk, but more compressed. Your jump rope should be an easy unbroken set, acting as a reset before each lift. If you aren’t able to comfortably do a full squat snatch, then don’t go deep. Be sure that you really are paying attention to “comfortably” here; a lot of people get into the mindset that snatching will always be an awkward and uncomfortable movement, and because of that end up willing to put up with too much stress on the shoulders. You should never be trying to force your way deeper into the bottom of your overhead squat when snatching. Stay within that comfortable limit, and as you develop your shoulder flexibility with other stretches that comfortable limit will gradually get lower and lower.

Workout of the Day
AMRAP in 15 minutes:
21 wall balls
15 box jumps
9 push ups

This workout is a great opportunity to go for a more challenging push up standard, with only 9 reps of the movement per round; try dropping to a lower box, or going on your toes instead of knees.

standard: 14/10 lb, 20/12″
rx: 20/14 lb, 24/20″
sport: 20/14 lb, 24/20″, handstand push ups (strict or kipping)
metcon: 3x 4:00 on, 1:00 off

Skill
EMOM for 10 minutes:
4 deadlifts

Up one rep per minute from last week. If your load last week felt quite manageable, then consider trying to duplicate that same load this week, but for a higher volume.

Workout of the Day
AMRAP in 12 minutes:
12 devil presses
24 sit ups

Focus on your footwork on the devil press today; efficient transitions from the bottom of the burpee to the setup of the dumbbell snatch can make or break the movement.

standard: 35/20
rx: 50/35
sport: 50/35, 12 toes to bar instead of sit ups
metcon: 4x 2:20 on, 0:40 off

Skill
EMOM for 10 minutes:
2 squat clean thrusters

Use the skill work as movement prep for the workout. Feel free to work up to a heavy double, but don’t let your back hyperextend or your shoulders shift into an asymmetric press-out. Lift pretty.

Workout of the Day
5 rounds:
1:15 of thrusters
0:15 rest
1:15 of calories (row, bike, or ski)
0:15 rest

This format should be familiar after the last few weeks, but we’ll be sticking to a longer clock, a shorter transition, and a heavier lift. With the slightly heavier lift, it would be smart to practice beginning each set with a squat clean thruster. You should be able to do at least 3 reps at a time with solid form throughout the whole workout. The 15 second transition time will be just enough to get on and off your machine; think of this workout as having no rest interval at all, and your pacing will be much more appropriate.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10x 1:15 on, 0:15 off

Skill
AMRAP in 7 minutes:
5 push ups
3 strict pull ups

It’s arm day. Pick difficulties that let you go unbroken with short rests for at least the first few minutes. Ring rows are a better scaling option than banded pull ups today; because the rounds are so short, getting in and out of the band will take a larger proportion of the time.

sport: 7 minutes of muscle ups, bar or rings.

Workout of the Day
AMRAP in 12 minutes:
200 m run
20 alternating dumbbell power snatches
40 double unders

Today’s workout is the final variation of the theme for the last three days: run, lift, accessory. Your snatches should be done in one or two sets, as should your double unders.

standard: 35/20, run/row/ski 200 or bike 500
rx: 50/35, run
sport: barbell power snatch, 75/55, run
metcon: 3x 3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
200 m med ball carry
20 push presses
40 Russian twists w/med ball

Your barbell should be light enough that you can always finish your push presses in 3 sets or less. The Russian twist today is with a heavier and more awkward object, so expect to spend a little more time on it than you would when we’re using lighter plates.

standard: 14/10 lb ball, 45/35 lb bar
rx: 20/14 lb ball, 75/55 lb bar
sport: 20/14 lb ball, 95/65 lb bar
metcon: 10x 1:20 on, 0:40 off

Workout of the Day
AMRAP in 24 minutes:
400 m run
20 kettlebell swings
20 box jumps

We’re using a lighter kettlebell in today’s workout; you should be able to finish your 20 reps in no more than 2 sets throughout the entire 24 minutes.

standard: 20/12 kg, 20/12″, run/row/ski 400 or bike 1000
rx: 24/16 kg, 24/20″, run
sport: 28/20 kg, 24/20″, run
metcon: 8x 2:00 on, 1:00 off

Skill
5 rounds:
1 minute supine plank
30 second L sit
30 second rest

Perhaps some trivia to go with your core work?

Workout of the Day
AMRAP in 8 minutes:
20/15 calories (row, bike, or ski)
20 sit ups

Rest 2 minutes

AMRAP in 8 minutes:
20 overhead lunges
20 sit ups

We have another pair of 8 minute AMRAPs today, with 2 minutes in between them. If the overhead lunge isn’t a safe possibility, scale it down to a front rack or goblet lunge. Note that the prescribed calorie count is different for men and women. Record one score for each 8 minute AMRAP.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
Every 90 seconds for 8 rounds:
20 double unders plus one power clean and jerk

Use this lifting interval as a chance to get a sense for an appropriate weight for the workout. Push jerk and split jerk are both acceptable. The double unders are meant to keep you warm and moving, and should be done in a single set. Scale down the jump rope volume and difficulty to make this possible.

Sport: drag rope

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Clean and jerks
20 air squats after each round

Your clean and jerk weight should be heavy enough that doing smooth singles is the best approach to this workout, though stronger lifters may be comfortable with short sets. Be sure to stand all the way up at the top of your air squats.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
3 deadlifts

Be sure to only increase weight if you’re certain that you can keep solid form on each rep. It is very easy to slip into poor positioning under heavy load on the deadlift, so check in with your coach if you aren’t sure whether or not a jump in weight is a good idea.

Workout of the Day
AMRAP in 15 minutes:
400 m run
20 burpee box jump overs

This is an excellent workout for getting an idea of what kind of pace you can sustain on running and burpees; if you’re up for it, check the clock as you finish each segment so that you can build a better mental picture of how long each effort takes and whether or not you’re able to stay consistent across all 15 minutes.

standard: 20/12″, run/row/ski 400 m or bike 1000 m
rx: 24/20″, run
sport: 24/20″, run
metcon: 10x 1:00 on, 0:30 off