Category: Workout of the Day

Skill
6 rounds:
20 second ring support hold
10 second rest
20 second hollow hold
10 second rest
20 second arch hold
10 second rest

Finishing 6 rounds of a 20 second ring support hold is very difficult, so scale to a plank if you aren’t comfortable on the rings yet.

standard: plank hold instead of ring support
rx: ring support hold
sport: 1 ring muscle up plus ring support hold

Workout of the Day
AMRAP in 10 minutes:
7 front squats
40 double unders

Pick a barbell weight that lets you finish all 7 reps in one or two sets throughout the whole workout. Remember that you can squat clean the first rep of each set. Your double unders shouldn’t take more than about a minute each round, so scale accordingly.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5x 1:30 on, 0:30 off

Skill
Every 45 seconds for 12 rounds:
Hang power snatch plus power snatch

Use your first rep from the hang to practice hitting full extension at the top of your pull, and then work on maintaining that level of extension when you take the second rep from the floor. The 45 second rounds will come at you quickly today, so keep the weight on the lighter side.

Workout of the Day
5 rounds:
1 minute of box jumps
1 minute of alternating dumbbell power snatches
1 minute of calories (bike, row, or ski)
1 minute of rest

Your dumbbell weight should allow you to do one or two large sets of power snatches each minute. Add up all of your reps and calories for your score today.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 30/24″
metcon: 5x 2:00 on, 2:00 off

Workout of the Day
3 rounds, 6 minutes on, 2 minutes off
800 m run at the start of the 6 minutes, then:
AMRAP of
15 kettlebell swings
10 burpees
In the remaining time

Each of your 6 minute work intervals will start with an 800 m run (or row/bike/ski if you’re scaling). As soon as you finish that effort, you’ll get going on your AMRAP of KB swings and burpees. You’ll have a round and rep score for each of the 3 rounds, and you’ll add those up at the end of the workout just like you did yesterday. Pick a swing weight that you can do unbroken for the first few rounds.

standard: 20/12, run/row/ski 800 or bike 2000
rx: 28/20, run
sport: 32/24, run
metcon: 4x 5:00 on, 2:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off
3 power cleans
6 push ups
9 air squats

Record rounds and reps for each of the 5 rounds, and add them all up at the end. Pick a weight that has you doing smooth singles or a single tough set. Apologies to your quads after yesterday.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5x 3:00 on, 1:00 off

Skill
10 sets of 3 strict or weighted pull up

This is a good chance to move up in difficulty on your pull ups, trying the next movement in the sequence of ring row-> banded pull up -> strict pull up -> weighted pull up. You won’t be on a timer once you start, but all ten sets should take about 10-15 minutes.

Workout of the Day
AMRAP in 20 minutes:
400 m run
25 wall balls

Your wall balls should take no more than 3 sets each round. This is a simple workout, so focus on excellent technique, full range of motion, and intentional pacing.

standard: 12/8, run/row/ski 400 or bike 1000
rx: 20/14, run
sport: 20/14, run, finish 6-7 rounds
metcon: 8x 2:00 on, 0:30 off

Skill
EMOM for 10 minutes:
Power snatch plus overhead squat

If you land in a solid position, you shouldn’t have to adjust your stance from the power snatch to do the overhead squat. Use that as a guide to assess your footwork.

Workout of the Day
AMRAP in 15 minutes:
20 kettlebell swings
10 push presses
Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute

This workout is essentially 5 rounds of 1 minute of plank, then 2 minutes to chip away at the AMRAP. When you get off the plank, pick up where you left off with the AMRAP. Your swings and your push press should each only take one or two sets to get through, so scale accordingly.

standard: 20/12 kg, 65/45 lb bar
rx: 28/20 kg, 95/65 lb bar
sport: 32/24 kg, 115/85 lb bar
metcon: 5:00 on, 2:00 off, 8:00 on

Skill
Back Squat 5×5
Immediately after each set, do one large set of push ups

Scale the push ups so that you’re able to get at least 5-10 reps in each round. Keep both efforts submaximal, saving energy for the workout.

Workout of the Day
AMRAP in 10 minutes:
8 alternating dumbbell hang squat cleans
6 burpee box jump overs

This workout is a repeat from May 11th. Pick a weight that you can do unbroken, focus on smooth and fast transitions, and be sure to stand all the way up at the top of each hang squat clean before lowering the dumbbell off the shoulder.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: same as rx today. move fast, hit full range of motion, and don’t stop. 10 rounds is your goal
metcon: 5 x 1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Power clean plus split jerk

Feel free to push the weight, as long as you can maintain excellent technique. Focus on your stance in the power clean: feet squat width, hips back in the catch. Don’t let yourself kick out to a sumo position as the weight increases.

Workout of the Day
5 rounds:
1 minute of pull ups
20 seconds of rest
1 minute of calories (row, bike, or ski [ski not recommended])
20 seconds of rest

If you aren’t sure what pull up difficulty to pick, then choose one that allows you to hit sets of 3-5 throughout most of the workout. It’s totally fine to make the difficulty on the pull ups hard enough that you’ll be doing singles though. Just don’t tear.

standard: banded pull ups or ring rows
rx: strict or kipping pull ups
sport: bar muscle ups
metcon: 5x 1:20 on, 1:20 off

Skill
10 minutes of handstand practice

Start your week off upside-down! Ask your coach for drill recommendations.

Workout of the Day
AMRAP in 15 minutes:
10 hang power cleans
20 sit ups
50 double unders

Your hang power cleans should be light enough that your form never degrades, but it’s ok if the 10 reps take you two or three sets today. If you’re ever doing singles, you’ve gone too heavy. Scale the jump rope to take less than a minute to complete each round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3x 4:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
20 alternating dumbbell power snatches
20 single arm overhead lunges with dumbbell
15 burpees

Make sure you split your overhead lunges evenly between your left and right arm throughout the workout. You can switch within the rounds, or use one arm for a whole round before switching to the other for the next.

standard: 35/20
rx: 50/35
sport: barbell power snatches and overhead lunges, 75/55, 20 lateral burpees
metcon: 5×3:00 on, 1:00 off