Category: Workout of the Day

Workout of the Day

Deadlift
6 sets of 3 reps
Target 80-85%, or up 5-20 pounds from last week

Rest about 2 minutes between sets, and keep an eye on your back position; don’t sacrifice safe form for a few more pounds.

Workout of the Day

For time:
21-15-9
Power clean
Toe to bar

15 minute time cap

Choose a power clean weight that has you one the edge between steady singles and small sets. Scale the toe to bar range of motion so that you can sustain a steady cadence and a set size of at least 3-5. If you’re strong on both movements, then start this workout with an ambitious pace and try to get it done in less than half of the time cap.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×2:00 on, 1:00 off

Workout of the Day

7 sets of:
3 strict ring dips
Max set of strict pull ups

Rest about 90 seconds between sets.

Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups

Workout of the Day

4 rounds:
1 minute plank hold
1 minute of single arm Russian kettlebell swings
1 minute of calories
1 minute of rest

Choose a relatively light kettlebell for your single arm swings; you’re only going up to shoulder height, but it will be more difficult to stabilize and control without the benefit of both arms. Switch arms every 5-15 reps instead of alternating every swing. Do your best to hang on to your plank for the full minute, and try to be quick on the machines. Add up all of your swings and calories at the end.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 4×3:00 on, 1:00 off

Workout of the Day

EMOM for 10 minutes:
Hang power snatch
Power snatch

Focus on good positioning and full extension on your hang power snatch, then keep that same positioning and extension on the second rep from the floor. Feel free to add weight across each round as long as your form doesn’t suffer.

Workout of the Day

AMRAP in 14 minutes:
14 burpee box jumps
21 wall balls

Focus on your breathing on both movements, and try to find a consistent and manageable pace that doesn’t force you to stop too often; 14 minutes will feel like a long time to alternate between these two movements if you’re constantly push too hard and hitting a wall.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 7×1:30 on, 0:30 off

Workout of the Day

5 rounds:
90 seconds of alternating dumbbell power snatches
90 seconds of calories
90 seconds of rest

At the start of the dumbbell snatch interval and the calorie interval, complete 46 drag rope single unders. Happy Birthday, Dagon!

Use a dumbbell that you’re comfortable hanging on to for about a minute of work each round. Scale the jump rope volume to something that you can finish in no more than 30 seconds. Push the pace on the machines! Add up all of your calories and dumbbell snatches at the end of the workout.

standard: 35/20
rx: 50/35
sport: 50/35, double unders instead of drag rope single unders
metcon: 5×3:00 on, 1:30 off

Workout of the Day

AMRAP in 25 minutes:
200 meter farmer’s carry (one KB, one DB)
30 weighted step ups (one DB only, no KB)
400 meter run

Focus on your step ups when you’re choosing your weight; pick a dumbbell that you can hang on to for sets of 10-15 step ups, then choose a kettlebell that’s within 5 or 10 pounds of that weight. Settle into a steady pace and do your best to sustain it across the 25 minutes.

standard: 20/12 inch box, 16/12 kg KB, 35/20 lb DB
rx and sport: 24/20 inch box, 24/16 kg KB, 50/35 lb DB
metcon: 5×4:30 on, 0:30 off

Skill

Every 30 seconds for 12 rounds:
2 lateral burpees
1 power clean

Last week you had 40 seconds to do 2 lateral burpees, a power clean, and a push jerk. Today you don’t have to do the push jerk, but you lose 10 seconds off the interval. This will feel substantially tighter, so don’t plan on making any jumps in weight. Work at around 60% of your max power clean and keep the weight the same all the way through this, and you’ll be fine.

Workout of the Day

For time:
10-9-8-7-6-5-4-3-2-1
Hang power clean
Before each round, complete 10 push ups

15 minute time cap

Grab a barbell with which you’re confident you can complete each round in no more than 2 sets, even if you need a bit of a break between them. You’re only doing 10 push ups per round, but the frequency of push up rounds will stack up quickly as the power clean count diminishes later in the workout, so be a little bit conservative in the push up difficulty you select for this one.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5x 2:00 on, 0:30 off

Skill

About 10 minutes of handstand practice

Have some fun working on handstand skills or strength/stability drills with your coach! If you aren’t sure what to practice, talk to them and they’ll help you get sorted. Below is a list of drills in roughly ascending order of difficulty.

Plank
Box shoulder stand
Box pike handstand hold
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up practice
Handstand walk
Freestanding handstand hold
Freestanding sequence: Hold, short walk, pirouette, repeat
Ramp/Stairs
Stairs/Ramp

Workout of the Day

AMRAP in 8 minutes:
30 double unders
4 thrusters

Use a very challenging thruster weight today; you should be right on the edge of being able to do all of your sets unbroken, and it’s ok if you do have to break it into 2 quick doubles at some point during the workout. Scale the jump rope to take no more than about 45 seconds per round. This workout is only 8 minutes, so try to take a slightly quicker pace than you would on a longer effort.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:20 off

Skill

6 sets of 4 front squat

Target 80%, or up 5-10 pounds from two weeks ago.

Try to hold the same weight across all 6 sets if reasonable.

Workout of the Day

5 rounds:
40 seconds of toes to bar
20 seconds of rest
40 seconds of calories
20 seconds of rest

Modify the range of motion on the toes to bar so that you can maintain about 10-15 toes to bar each round. Push the pace on the machine, and be cautious of tearing on the toes to bar.

standard, rx, and sport: as written
metcon: 12×0:40 on, 0:20 off

Skill

7 sets of:
3 strict pull ups
Max set of strict dips

Rest about 90 seconds between sets.

For both movements, use no weight and the same band set up (or lack thereof) that you ended on last week. Both of these movements should feel lighter and easier than where you ended up in the progression, so ideally you’ll be able to push for larger sets on the dips. We’ll be reversing this order next week (3 dips, then max pull ups). Record the total number of strict dips you complete added up across all 7 rounds.

Workout of the Day

5 rounds:
30 seconds of deadlifts
60 seconds of calories
30 seconds of rest
60 seconds of rest

The rest interval here is really just 90 seconds, but it’s written as it is to show what kind of timer we’ll be working with; the clock will alternate between a 30 second interval and a 60 second interval, so make sure you don’t start back up until you’ve gotten your full rest. Choose a challenging weight on your deadlift today; you’re only going for 30 seconds at a time, and you’re coming into the deadlifts fresh off the rest each round.

Add up all of your reps and calories at the end of the workout.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 5×90 seconds on, 90 seconds off

Workout of the Day

Just one workout at 9 am today, with open gym from 10-11

Workout of the Day:

AMRAP in 25 minutes, with a partner:
50 kettlebell swings total, one partner working at a time
75 step ups total, one partner working at a time
1,000 meter run together

Do your best to partner up with someone that uses the same kettlebell swing weight as you so that you can share equipment. Switch off back and forth between working and resting as you chip through all of the swings and then all of the step ups. Don’t feel obligated to do the same numbers as your partner! If they’re stronger on one movement, let them take a little more of the reps. Hit the run at the same time, and don’t start the next round until both partners are back in the gym.

standard: 20 inch box, 16/12 kg KB
rx: 20 inch box, 28/20 kg KB
sport: 20 inch box, 32/24 kg KB