Find your fittest self
AMRAP in 24 minutes:
400 meter run
20 front rack lunges
10 strict pull ups
Use a front rack lunge weight that lets you finish the 20 reps in no more than 3 sets. Scale the strict pull ups to a difficulty that lets you do at least 2 or 3 at a time, even once you’re tired out in the later rounds.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×4:00 on, 2:00 off
3 rounds:
3 minutes of kettlebell swings
3 minutes of calories
3 minutes of “rest”
At the start of every 3 minute interval, including the “rest,” complete 12 burpees.
Choose a manageable kettlebell swing weight, and keep a steady pace on the calories. If burpees aren’t your favorite thing in the world, then they will likely be the main challenge in this workout; at 12 per interval, you’ll be doing a total of 108 today. Modify the burpee number so that you can finish them in a minute when you’re fresh, and no more than 90 seconds when you’re tired.
Add up all your swings and calories at the end of the workout.
standard: 9 burpees per interval, 16/12 kg
rx: 12 burpees per interval, 28/20 kg
sport: 15 burpees per interval, 32/24 kg
metcon: 3×6:00 on, 3:00 off
10 minutes of handstand practice
Work on your handstands for 10 minutes, and get feedback from your coach if you aren’t sure what to practice! Below is a list of handstand drills in roughly ascending order of difficulty. Have fun, and be safe!
Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Crow stand
Cartwheel
Free standing handstand kick up to pirouette
Freestanding handstand walk
Handstand walk (figure 8 around 2 cones)
Freestanding handstand hold
Handstand walk (up ramp, down stairs)
Handstand walk (up stairs, down ramp)
AMRAP in 8 minutes:
12 alternating dumbbell hang squat cleans
30 double unders
This is a short workout, so push your set sizes, move efficiently, and practice quick transitions. You should be able to go unbroken on the hang squat cleans for at least the first couple of rounds. Experienced athletes should be aiming for all rounds unbroken with minimal transition time. Be sure to hit good range of motion on the squat cleans, especially as you stand up in the finish.
standard: 35/20 pound dumbbell
rx: 50/35 pound dumbbell
sport: 50/35 pound dumbbell, drag rope double unders
metcon: 8×0:45 on, 0:15 off
7 sets of 4 strict pull ups
Banded, strict, or weighted
Rest about a minute between sets
Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! Don’t kip!
6 rounds:
40 seconds of push jerks
20 seconds of rest
40 seconds of calories
20 seconds of rest
Grab a barbell that lets you hang on to quick sets of about 5 reps. Don’t plan on getting too much recovery during the “rest” intervals; 20 seconds will pretty much just be enough for the transition to the next movement, so plan your pacing as though this is a 12 minute AMRAP.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 12×0:40 on, 0:20 off
Happy New Year! We’re closed today, and will be back to regular hours tomorrow.
Tempo deadlift
6 sets of 3 reps
Fast up, 3 seconds at the top, 3 second descent, touch and go at the bottom
Target about 75% of your max
Be disciplined about staying on-tempo today. You will have to lift lighter than if you were doing regular deadlifts, so let the tempo dictate your weight choice instead of letting your weight choice mess up your tempo.
We’ll only have classes running the first half of the day today; no 4:30 pm, 5:30 pm, or 6:30 pm. Closed tomorrow, and back to regular hours Thursday!
AMRAP in 10 minutes:
2-4-6-8-10-12-14
Power cleans
After every round, complete 24 crossovers
Load your bar to a challenging weight on your power cleans. You should only be doing one rep at a time, and after the first couple of rounds you should start to need some solid rest between your reps. Modify the jump rope volume and difficulty so that it takes no more than 45 seconds per round.
standard: 105/75
rx: 155/105
sport: 165/115
metcon: 5×1:40 on, 0:20 off
7 sets of 4 ring dips
Banded, strict, or weighted
Rest about a minute between sets
Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! Don’t kip!
4 rounds for time:
13 toes to bar
13 thrusters
13 minute time cap
Choose a barbell weight that lets you complete each round of 13 in two or 3 sets. Modify the toe to bar difficulty by lowering your target range of motion so that you’re able to finish the 13 reps in a similar breakdown. You’ll have about a minute and a half per movement if you want to finish under the time cap; not too crazy, but you’ll definitely have to keep an eye on your pace and keep moving.
standard: 65/45
rx and sport: 95/65
metcon: 4×2:00 on, 0:30 off
AMRAP in 10 minutes:
25/20 calories
50 drag rope single unders
Rest 3 minutes
AMRAP in 10 minutes:
10 clean and jerks
50 drag rope single unders
Record two sets of rounds and reps for today’s workout. Scale your clean and jerk weight to one that has you doing quick singles for all 10 reps every round. Push the pace on the machine and the barbell, and try to use the jump rope as a bit of recovery.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 2×10:00 on, 3:00 off
For time:
27-24-21-18-15-12-9-6-3
Wall balls
Medicine ball sit ups
27 minute time cap
This descending ladder has you doing a total of 132 reps of wall balls and 132 reps of medicine ball sit ups; if that seems like it’s way too many for you, then you can cut out the round of 27 to bring it down to 105 of each. Consider just going for it and possibly hitting the time cap though! Scale the wall ball weight to one that you’re comfortable using for high volume.
standard: 12/8
rx and sport: 20/14
metcon: 5x 4:00 on, 1:00 off
AMRAP in 8 minutes:
20 second hollow hold
20 second arch hold
20 second handstand hold (wall walk or kick up to get there)
Rest as needed between each hold, but modify the movements so that you can hang on for the full 20 seconds after you start. You can modify the hollow and arch hold by slightly tucking you arms and/or legs. The handstand hold can be scaled by doing a partial range of motion wall walk to the hold position, or just working on your plank if you struggle with shoulder strength. Give the wall walk a try though, you might surprise yourself!
4 rounds:
1 minute of burpee box jumps
1 minute of strict pull ups
1 minute of calories
1 minute of rest
Today’s workout is an evolution of last Friday’s; you’ll be doing a burpee box jump instead of just a box jump, and a strict pull up instead of a kipping pull up. Expect the burpee box jump to be a much bigger conditioning hit, and the strict pull up to be much harder on your shoulder strength. You’ll still be adding up all of your reps at the end of the workout for one big number (though smaller than last week).
standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×3:00 on, 1:00 off