Category: Workout of the Day

Workout of the Day

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

Skill

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!

Workout of the Day

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

We’re closed today, but will be back to regular hours tomorrow.

Merry Christmas! We’re closed today and tomorrow, with regular hours on Friday.

Just one class at 9 am today! We’ll be closed tomorrow (Wednesday) and the day after (Thursday). Back to regular hours Friday.

Workout:
6 rounds, 2 minutes on, 2 minutes off:
8 push ups
10 air squats
12 kettlebell swings

Pick a push up difficulty that lets you hang on to small sets, even if it’s only 2 or 3 at a time by the end of the workout.
You’ll restart every work interval with the push ups, and add up all your rounds and all your reps at the end of the workout.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 6×2:00 on, 2:00 off

EMOM for 10 minutes:
Hang snatch high pull
Hang power snatch
Power snatch

Keep the weight lighter so that you can hold onto your barbell for the whole complex in each of the 10 rounds. We’re working our way out from the middle of the power snatch over 3 drills each round. Practice good full extenstion and positioning on both the high pull and the hang snatch, and then transition to the floor on rep 3 without losing those cues.

Unfortunately we have to keep the gym closed on Sunday, December 22nd so that trench work and pipe repair under the main floor can continue. We really appreciate your patience, and will keep the community updated!

3 rounds for time:
50 sit ups
40 goblet lunges
30 devil presses

30 minute time cap

Pick a dumbbell that you’re comfortable snatching, and use that for both your devil presses and your goblet lunges. Gear up for large tough sets on the devil press; the 30 reps will take some folks an upwards of 5 minutes per round, so expect a grind.

standard: 35/20 pound dumbbell
rx and sport: 50/35 pound dumbbell
metcon: 3×7:00 on, 1:00 off

Skill
Back Squat
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

This is the last week of Winter Strength! 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 info to calculate a theoretical 1 rep max, then write that number down and remember it! 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
4 rounds:
1 minute of box jumps
1 minute of kipping pull ups
1 minute of calories
1 minute of rest

This workout is a great chance to get some practice in on the kipping pull up. Consider modifying it by using a band if you struggle to sustain more than one rep at a time in a workout context. Add up all of your box jumps, pull ups, and calories at the end of the workout for one big number.

standard: 20/12 inches, ring rows instead of pull ups
rx: 24/20 inches
sport: 24/20 inches, chest to bar pull ups
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders
One power clean and push jerk

Practice a quick transition from your jump rope to your barbell, and try smoothly cycling the bar from the power clean catch to the drive on the push jerk. Scale the jump rope to an easy and confident set that you can finish in 10 seconds or less.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12-14… etc
Lateral burpee
Power clean

Load your bar to a weight that has you doing steady singles or small sets, and settle into a sustainable pace on the burpees. No need to move too quickly right out of the gates; this workout will escalate to painful set sizes soon after starting, so save some gas in the tank.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×1:40 on, 0:20 off