Category: Workout of the Day

Skill
Strict press
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
5 rounds:
1 minute of power cleans
1 minute of calories
1 minute of rest

Push for a heavy enough power clean weight that you have to rest for a few seconds between every rep. Go fast on your machines, but not at the expense of a solid effort on the barbell.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 5×2:00 on, 1:00 off

Skill
7 rounds:
2 tempo ring dips, right into a set of regular ring dips
Tempo: 3 second descent, 3 second hold, fast up, 3 second hold at top
Rest about a minute between rounds

Scale the dip difficulty with a band or with your feet on the floor so that you get an average of 2-5 regular dips each round after your tempo dips. Record the total number of regular dips (tempo not included) added up across all 7 rounds.

Workout of the Day
7 rounds for time:
50 drag rope single unders
15 wall balls

15 minute time cap

This is a great chance to shoot for unbroken reps on the wall balls! Choose a medicine ball light enough that you think you can do at least 4 rounds of unbroken sets of 15. Scale the jump rope so that it takes no more than 45 seconds per round.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 7×1:00 on, 0:30 off

Skill
Deadlift
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 12 minutes:
16 overhead lunges
12 box jumps
8 pull ups (strict or kipping)

Pick a light weight on the overhead lunges; it’s ok if you have to break them up, but you shouldn’t need much rest between your sets. Steady pace on the box jumps, and modify the pull ups to a difficulty that lets you maintain 2-4 at a time throughout the 12 minutes.

standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 4×2:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
30 sit ups
20 kettlebell swings

At 0:00, 8:00, and 16:00, run 1,000 meters

You’ll likely spend a little over half of this workout on the runs, so make sure that you choose a distance that’s appropriate for you. Each run should be done within 5 or 6 minutes, leaving you 2 or 3 minutes to accumulate rounds on the AMRAP. When you finish each rund, pick up where you left off on the swings and sit ups to continue the AMRAP.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 3×7:00 on, 1:00 off

Workout of the Day
5 rounds for time:
12 squat cleans
200 meter run
Rest exactly 1 minute between rounds
Call time at the end of your last run

25 minute time cap

Choose a squat clean weight that you would typically do for quick singles in a workout. In the context of this workout, with the forced rest, it may be faster to hang on for small sets if you’re able to sustain that without drastically slowing down within a round. Run fast, check the clock when you make it back in, and rest for exactly a minute before starting your next round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:00 on, 1:00 off

Workout of the Day
Gym Closed!
Happy napping!
Back to regular hours tomorrow.

Workout of the Day
Just one class today at 9 am, with open gym from 10-11.

Happy Thanksgiving!

Workout:
4 rounds of 5 minutes on, 2 minutes off:
10 goblet lunges
10 push ups
10 goblet squats
10 push ups

At the start of each interval, complete:
Round 1: 20 burpees
Round 2: 25 burpees
Round 3: 30 burpees
Round 4: 35 burpees

Use a single dumbbell or a single kettlebell, and pick a weight that lets you move through each round of squats/lunges in 2 quick sets at most. Settle into a steady pace on the burpee buy-in each round; do your best to finish all of the burpees with time to spend on the AMRAP in the later rounds!

standard: 35/20 pound dumbbell, OR 16/12 kg kettlebell
rx and sport: 50/35 pound dumbbell, OR 24/16 kg kettlebell
metcon: 4×5:00 on, 2:00 off

Skill
5 rounds:
3-5 hard strict pull ups
5-10 easy strict pull ups or ring rows
Rest 1-2 minutes

We’re doing one last repeat of last Tuesday’s pull up work today; try to increase on the number of “hard” strict pull ups by 1 rep per round over last week, ideally keeping the “easy” strict pull ups the same. Good luck!

You’ll be tackling two different difficulties of pull ups in this bodyweight strength work. You might do unassisted pull ups for the “hard” reps and banded pull ups for the “easy” reps, or lightly banded pull ups for “hard” and heavily banded for “easy,” or heavily banded for “hard” and ring rows for “easy.” Whatever your setup, the goal is to move immediately from one style to the next, and to have the second set of pull ups be easy enough that you can get about twice as many as you got on the first set. Rest a minute or two between sets.

Workout of the Day
AMRAP in 8 minutes:
30 double unders
6 deadlifts

Pick a heavy deadlift weight; you should always be able to do the 6 reps in at most 2 sets, but it’s ok if that gets tough by the end of the 8 minutes. Modify the jump rope volume and difficulty so that they take no more than 30-45 seconds per round.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 4×1:40 on, 0:20 off

Skill
~10 minute of handstand practice

Spend the time working on whatever drills you find challenging. Below is a list of handstand drills in roughly ascending order of difficulty. If you aren’t sure where to start, ask your coach!

Plank
Box shoulder stand
Pike handstand off box
Wall walk
Wall facing handstand kick up
Crow stand
Cartwheel
Handstand walk
Freestanding handstand hold

Workout of the Day
5 rounds:
1 minute of push jerks
30 seconds of rest
1 minute of calories
30 seconds of rest

Load your bar to a weight that forces you to break up the minute into 2 or 3 smaller sets; you should be going heavy enough that even with the 30 second rest bracketing the intervals you still need multiple efforts to make it through the minute. Push the pace on the calories!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:30 off

Skill
EMOM for 10 minutes:
Power snatch plus 2 overhead squats

Keep the bar overhead after standing up on the power snatch, then complete 2 overhead squats. Limit your range of motion on the overhead squats so that you’re able to keep the bar locked out, your heels flat, and your chest up; never push for a full depth squat at the expense of good technique.

Workout of the Day
For time:
30-20-10
Front squat
Lateral burpee

14 minute time cap

Pick a light enough front squat weight that you can hang on to an average set size of 10 reps. Settle into a steady pace on both movements until you hit the last 20-30 reps of the workout; if you want to accelerate, that’s the time to do it.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off