Find your fittest self
Workout of the Day
5 rounds:
1 minute of box jumps
1 minute of push presses
1 minute of calories (bike, row, or ski)
1 minute of rest
The main consideration in scaling the workout today will be selecting an appropriate push press weight; you should be able to maintain sets of 5-10 reps with solid form across all 5 rounds.
standard: 65/45
rx: 95/65
sport: 115/85
metcon:5×2:00 on, 2:00 off
Workout of the Day
AMRAP in 12 minutes:
10 goblet squats
8 devil presses
You should go light enough that your goblet squats are unbroken. If you think that this movement combination might be too taxing on the lower back, consider switching the devil presses to regular burpees.
standard: 35/20, regular burpees
rx: 50/35
sport: 45/30, double dumbbells on both movements (dumbbells on the shoulders for the squat)
metcon: 5:00 on/2:00 off/5:00 on*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Skill
Post-Workout Stretching: ~15 minutes
Your coach will either lead you through the following routine, or use one of their own
2 minute puppy dog
1 minute twisted cross per side
2 minute pigeon per side
2 minute lunge per side
2 minute standing straddle
Skill
Front squat 8 sets of 4 reps
We’re back on the front squat, but off the clock and with no set tempo today; Feel free to work up to a challenging weight, but don’t get so heavy that your knees, chest, or elbows dip out of a good position.
Workout of the Day
AMRAP in 16 minutes:
400 m run
8 clean and jerks
Pick a clean and jerk weight that lets you move through each round in smooth singles. If this workout looks familiar, it’s because it is a restructured version of the workout from Friday, July 1st.
standard: 95/65, 400 m run/row/ski, or 1000 m bike
rx: 135/95, run
sport: 155/105, run
metcon: 4×3:00 on/1:00 off*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Skill
AMRAP in 7 minutes:
5 strict pull ups
30 second L sit
This skill work is a direct repeat from several weeks ago. You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them.
rx: strict pull ups
sport: 1 rope climb instead of strict pull ups
Workout of the Day
AMRAP in 8 minutes:
16 kettlebell swings
32 double unders
Rest 2 minutes
AMRAP in 8 minutes:
16 push ups
32 double unders
We have a repeat of last Friday’s 8-2-8 workout, this time with swings, push ups, and double unders. Your jump rope should be scaled so that each round takes no more than about a minute. The swing weight is heavier; it’s ok if you need two or three sets to complete each round.
standard: 20/12
rx: 32/24
sport: 32/24, drag rope
metcon: 8:00 on/2:00 off/8:00 on*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Skill
EMOM for 10 minutes:
Squat snatch plus power snatch
Your landing stance should be the same in both lifts here; focus on treating the power snatch like a squat snatch that just isn’t as deep, using the squat snatch as a primer for that focus.
Workout of the Day
AMRAP in 15 minutes:
200 m run/row/ski or 500 m bike
20 med ball sit ups
20 wall balls
Pick a wall ball weight that lets you finish in no more than 2 or 3 sets.
standard: 14/10
rx: 20/14
sport: 30/20, toes to bar instead of sit ups
metcon: 5×2:00 on/1:00 off*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Skill
6 rounds:
1 minute of calories on the bike or rower
20 seconds of rest
1 minute plank
20 seconds of rest
Use the skill work to get some supplemental conditioning before the workout; do your best to hold a consistent and reasonable pace on the machine across all 6 rounds, keeping in mind that you need to save energy for 10 minutes of deadlifts and burpees afterward. Record calorie total.
Workout of the Day
AMRAP in 10 minutes:
3-6-9-12-15-18-21…etc
Deadlift
Lateral burpee
Your deadlift weight should be light enough that you’re able to make it through the round of 9-12 unbroken. Don’t sacrifice good positioning in favor of going quicker. At 10 minutes, this workout is shorter than most, but is absolutely not a sprint, so pace it wisely. If this is too high-impact of a way to start your week, check out the metcon option below.
standard: 115/85
rx: 155/105
sport: 185/135
metcon: 5×1:30 on/0:30 off*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Workout of the Day
AMRAP in 20 minutes:
25 air squats
20 alternating dumbbell hang power cleans
5 strict pull ups
Pick a dumbbell weight that lets you go unbroken or close to it. Your strict pull ups can be a bit tougher today; they shouldn’t take more than about a minute to complete, but it’s ok if they break down to singles.
standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups (kipping)
metcon: 4×4:00 on/1:00 off*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Workout of the Day
AMRAP in 24 minutes:
800 m run
40 back rack lunges
20 push ups
Wear sunscreen, bring a hat, drink water, and grab a light barbell for your lunges.
standard: 45/35, run/row/ski 800 or bike 2000
rx: 65/45, run
sport: 95/65, run
metcon: 4×4:00 on/2:00 off*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Skill
8 rounds:
20 second arch
20 second hollow
20 second rest
Nice and simple.
standard: play music to drown out the grunts
rx: convince your coach to kill the music and pull out the trivia book from under the stereo
sport: convince your coach to kill the music and sing to you
Workout of the Day
AMRAP in 8 minutes:
16/12 calories on the bike, row, or ski
20 alternating dumbbell power snatches
Rest 2 minutes, then:
AMRAP in 8 minutes:
16 burpees
20 alternating dumbbell power snatches
Today we have two separate, though similar, AMRAPs with two minutes of rest between them. Pace accordingly, and add your rounds and reps from both AMRAPs together at the end, just like you did with yesterday’s workout. If we’re short on machines, partner up and start on the opposite AMRAP. Note that the rx calories for men and women on the machines are different (16 for men, 12 for women).
standard: 35/20
rx: 50/35
sport: 50/35
metcon: 8:00 on, 2:00 off, 8:00 on*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!
Skill
EMOM for 10 minutes:
Squat clean thruster
Use the skill work as a chance to practice the technique of the squat clean thruster prior to the workout. If you choose to work up to a heavier weight, the main technique fault to be on the lookout for is a leaned-back or asymmetric press out at the top of the rep. That is a very solid sign that the weight is too heavy, and you need to lower it and focus on keeping a tight core and neutral spine through the finish.
Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
15 sit ups
10 box jumps
5 squat clean thrusters
Your squat clean thrusters should be at a weight that makes quick singles the best option. Don’t sacrifice technique for speed. We’re using Chief style scoring for this one, so keep track of your rounds and reps for each of the 5 rounds individually, and add them all up at the end.
standard: 75/55, 20/12
rx:115/85, 24/20
sport: 135/95, 24/20
metcon: 5×3:00 on/1:00 off*
*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!