Category: Workout of the Day

Skill
Strict Press
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
5 rounds for time:
30 sit ups
24 kettlebell swings

15 minute time cap

Choose a manageable kettlebell weight; if you have to break your round into more than 2 or 3 quick sets, you’ve likely gone too heavy. Try to move fast on the sit ups to buy yourself time to finish under the cap.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 4×2:30 on, 0:30 off

Skill
7 rounds:
1 set of strict ring dips
1 set of strict pull ups
~1 minute of rest

Modify both movements using bands so that you get at least 5 reps on each, on average. Move immediately from the dips to the pull ups, and then rest about a minute before repeating.

Workout of the Day
6 rounds:
40 seconds of wall balls
20 seconds of rest
40 seconds of calories
20 seconds of rest

Push for a large set of wall balls each round, possibly even moving in a single unbroken effort for the whole 40 second work interval. Let your calories serve as a recovery so that you can keep the rep count high on the wall balls. Only once your 40 seconds is filled with wall balls should you consider pushing hard on the machine for today’s work.

standard: 12/8 pounds
rx and sport: 20/14 pounds
metcon: 12×0:40 on, 0:20 off

Skill
Deadlift
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
AMRAP in 8 minutes:
16 front rack lunges
12 push ups

Choose a challenging enough weight on the front rack lunges that going unbroken the whole time is unlikely. You should be fighting to maintain two sets towards the end of the workout.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:30 on, 0:30 off

Workout of the Day
4 rounds for time:
500 meter run
12 hang power cleans

24 minute time cap

Scale the hang power clean weight to one that you’re able to do for sets of 3-6 throughout the workout. It’s ok if it breaks down and gets tough, but if you have to do singles for more than a few reps then you’ve probably gone a little too heavy.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Workout of the Day
4 rounds:
2 minutes of toes to bar
2 minutes of calories
2 minutes of rest

At the start of each 2 minute work interval, complete a set of devil presses.
Round 1: 12 reps
Round 2: 10 reps
Round 3: 8 reps
Round 4: 6 reps

You’ll only be countin your toes to bar and calories on this workout; the devil presses will just be a buy-in each work interval. Modify the toe to bar range of motion so that you’re able to keep small sets for most of the workout rather than breaking down to singles. Push the pace on the devil presses and the machine to buy time and reps.

standard: 35/20
rx: 50/35
sport: 50/35, buy-ins of: 16-14-12-10
metcon: 4×4:00 on, 2:00 off

Skill
Back Squat
3 at 70% of your max
3 at 75% of your max
Max set at 80% of your max

Practice safe 2-person spotting if you’re going hard on your last set! Review with your coach if you aren’t sure how that works.

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 10 minutes:
35 drag rope single unders
20 unweighted lunges
10 push presses

Grab a push press weight that lets you finish the 10 reps in a couple of quick sets each round. Practice quick transitions between movements, and make sure you aren’t shorting the range of motion on anything.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Squat clean and split jerk

Last week we practiced a power clean and split jerk, and today we’re progressing to a full squat clean. Experienced lifters will likely be able to move a little more weight with the benefit of the extra range of motion in the catch, while newer lifters or more power-oriented athletes may find this variant to be harder. Let your strengths and weaknesses dictate the load you use so that you stay within the bounds of good and safe technique.

Workout of the Day
AMRAP in 12 minutes:
12 alternating dumbbell power snatch
6 burpee box jump overs

Settle into a steady pace on this one; 12 dumbbell power snatches is a small set and can’t be sped up too much, so this workout will likely come down to pacing the burpee box jump overs. Be consistent and efficient with your footwork, and avoid getting into a pattern of bursting through a few reps and then taking long breaks. Slow and steady is the way to go.

standard: 35/20 pound DB, 20/12 inch box
rx and sport: 50/35 pound DB, 24/20 inch box
metcon: 6×1:40 on, 0:20 off

Skill
Strict Press
3 at 70% of your max
3 at 75% of your max
Max set at 80% 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
4 rounds:
2 minutes of calories
2 minute of rest

At the start of each 2 minute interval (both the calorie and the rest interval), complete 30 double unders.

Modify the volume and difficulty of jump rope so that it takes no more than about 30-40 seconds each interval. Push the pace on the machine; the double under reps are just a buy-in, so the calories are the only thing that count towards your total.

standard: 20 double unders instead of 30
rx: as written
sport: 40 double unders instead of 30
metcon: 4×2:00 on, 2:00 off

Skill
5 rounds:
20 second ring support hold
10 second rest
20 second L-hang or tuck hang from the bar
10 second rest
20 second arch hold
10 second rest

We’re practicing static holds for the core and shoulders today; modify the difficulty of each movement so that you can sustain the hold for at least half of each 20 second work interval.

Workout of the Day
5 rounds, 2 minutes on, 1 minute off:
8 power cleans
20 air squats
8 power cleans
20 step ups

Happy Birthday, Elisabeth! Use a power clean weight that has you right on the edge between small sets and steady singles. Focus on good range of motion at the top of your squats and your step ups; it’s easy to shorten them when you’re tired. Pick up where you left off in the AMRAP when you start back up after each rest interval.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off

Skill
Deadlift
3 at 70% of your max
3 at 75% of your max
Max set at 80% 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
4 rounds:
1 minute of calories
1 minute of strict pull ups
1 minute of sit ups
1 minute of rest

Modify the pull up difficulty so that you never have to take more than 5 or 10 seconds between reps, even when you’re a few rounds into the workout. Push the pace on the machine, and keep good range of motion on the sit ups.

standard: green band
rx: unassisted
sport: weighted pull ups with a 10/5 pound dumbbell held between the legs
metcon: 4×3:00 on, 1:00 off