Category: Workout of the Day

Workout of the Day

3 rounds for time:
30 dumbbell push jerks
40 crossovers
500 meter run

24 minute time cap

Scale your dumbbell weight to one at which you can hang on to sets of about 10 throughout the workout. Switch sides whenever you’d like on the push jerks; don’t alternate every rep, but make sure that you get the same amount of work in on both sides. Make sure you stand all the way up before lowering the dumbbell from overhead on each rep. Modify the crossover volume so that they don’t take you more than 90 seconds to get through.

standard: 35/20
rx and sport: 50/35
metcon: 3×5:00 on, 1:00 off

Workout of the Day

AMRAP in 20 minutes:
3 power snatches
10 box jump overs

Every 4 minutes, including at the start of the workout, run 500 meters

Use a barbell that forces you to stick with quick singles for most or all of the workout. You’ll only have about 2 minutes to work on the power snatches and box jumps when you come back in from each run before you head out again, so try not to slow down too much on the runs and lose more time. You’ll be running at 0:00, 4:00, 8:00, 12:00, and 16:00. Stay safe and focused on the box jump overs as you fatigue. Pick up where you left off on the AMRAP when you get back in to the gym.

standard: 85/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 5×3:00 on, 1:00 off

Skill

EMOM for 12 minutes, alternating between:
1: 2-3 high ring kipping swings
2: 2-3 low ring muscle ups transitions (no dip)

If you’re feeling confident, then take the last 6 minutes of this interval to instead work on muscle up attempts at your own pace. Talk to your coach and have them take a look at your attempts to give you feedback. If you’re watching folks go for muscle up attempts, cheer them on! Avoid giving cues or feedback though; there’s a lot going on in a muscle up, and it’s best to leave the technical focus to be determined by the coach and the athlete.

If you aren’t comfortable with the drills above, then alternate between:
1: 10 ring rows
2: 10-20 second ring support hold

Workout of the Day

4 rounds:
2 minutes to complete 15 back squats, then max cals in the remaining time
2 minute rest

Add up all of your calories for your score.

15 back squats at this light prescribed weight shouldn’t be an issue for fresh legs, but if you’ve been coming to all of the classes this week then your legs are likely a long way from fresh. Take a steady pace on the squat buy-in, and then pick it up on the machine.

Take the back squats off the floor, and don’t drop the bar behind you unless it’s an emergency.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:00 on, 2:00 off

Skill

7×4 strict pull up

Banded/weighted

This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them.

Workout of the Day

7 rounds for time:
50 drag rope single unders
15 wall balls

15 minute time cap

Happy Birthday, Kayla! Kayla specifically requested a repeat of this repeat for her birthday workout, and it’s an excellent wall ball and conditioning benchmark. We last did it on Thursday, January 9th, so check back to see what weight you used and how you did.

Try to hang on to unbroken wall ball sets for as long as you can, and keep your transitions quick between the movements.

standard: 12/8 pound ball
rx and sport: 20/14 pound ball
metcon: 7×1:00 on, 0:30 off

Skill

6 sets of 4 deadlift

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

We’ve fully dropped the tempo reps out of our sets here; use the opportunity to make a very small jump in weight over what you used last time. Try to hold the same weight across all 6 sets if reasonable.

Workout of the Day

AMRAP in 14 minutes:
21 sit ups
14 kettlebell swings
7 strict presses

Scale the strict presses to a weight at which you think you can do most of the rounds unbroken. It’s ok if you do break them up, but you should at least be confident that you have a shot. Use a relatively light kettlebell for the swings; these should also likely be unbroken the whole time.

standard: 65/45 pound bar, 16/12 kg KB
rx: 95/65 pound bar, 24/16 kg KB
sport: 115/85 pound bar, 28/20 kg KB
metcon: 7×1:40 on, 0:20 off

Skill

Every 40 seconds for 10 rounds:
2 lateral burpees
1 power clean and push jerk

Continuing the theme of a shortening interval with a focus on transitions, we’re now working within 40 seconds to complete everything above. Practice cycling the push jerk directly out of the power clean catch to save a second or two each round. Keep the weight slightly lighter, and try to start each set right at the beginning of interval.

Workout of the Day

5 rounds:
1 minute of alternating dumbbell power snatches
30 seconds of rest
1 minute of calories
30 seconds of rest

Grab a dumbbell that you feel confident on, and hang on for large sets in the minute of work. Try to balance your effort equally across both the dumbbell snatches and the calories. Add up all of your calories and reps at the end of the workout for one big number.

standard: 35/20
rx and sport: 50/35
metcon: 10×1:00 on, 0:30 off

Skill

7×4 strict ring dip

Banded/weighted

This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them.

Workout of the Day

AMRAP in 12 minutes:
12 hang power cleans
10 front rack lunges
8 kipping pull ups

Happy Birthday, Leslie Ang! We’ve got a few of her favorite movements in today’s workout, enjoy!

Use a light and manageable weight today. This is the first of 3 workouts prescribed at a 95/65 pound bar this week. It’s a good indicator that you have a relatively balanced set of strengths if the same weight feels appropriate for all 3 workouts.

Scale the pull ups to a difficulty that lets you always finish the 8 reps in no more than 2 or 3 quick sets.

standard: 65/45
rx: 95/65
sport: 115/85, chest to bar pull ups
metcon: 6×1:20 on, 0:40 off

Workout of the Day

For time:
1,000 meter run
50 box jumps
50 devil presses
50 box jumps
1,000 meter run

25 minute time cap

Sorry about last Sunday’s sit up fest! That workout had the wrong rep scheme, and ended up being too short and too overloaded with sit ups because of the error. Today’s workout has neither of those problems; it will not be short, and there are no sit ups.

There are lots of devil presses though, so scale your dumbbell to a weight you’re comfortable working with for a large grind of a set. Stay safe and focused on the box jumps, and try not to slow down too much on the second run.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 4×4:00 on, 1:00 off

Workout of the Day

5 rounds, 3 minutes on, 1 minute off:
400 meter run
10 push jerks
Max front squats in remaining time

Use a barbell weight that lets you complete your 10 push jerks in one or two sets, leaving you with at least 30 seconds on the front squats. If you don’t think you’ll have any time for front squats, consider shortening the run to 300 meters.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Skill

Every 90 seconds for 8 rounds:
2-3 high ring kipping swings, immediately into
2-3 low ring muscle ups transitions (no dip)

If you’re feeling confident and your coach agrees that you can safely attempt it, then go for a muscle up on rounds 3, 6, and 8. Stick with only these 3 rounds even if you have muscle ups so that you can get extra practice on the fundamental drills, especially the transition work.

If you aren’t up for the high rings and transitions, then instead do:
Every 90 seconds for 8 rounds:
8 ring rows immediately into 8 push ups

Workout of the Day

AMRAP in 10 minutes:
15 hang power snatches
10 lateral burpees
30 double unders
10 lateral burpees

Use a light enough barbell that your hang power snatches never take more than 3 quick sets to complete. Modify the volume and difficulty of the double unders so that you can finish them in about 45 seconds or less. Settle into a steady pace on the burpees.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×1:30 on, 0:30 off