Category: Workout of the Day

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

This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. 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:
400 meter run
16 push jerks

Use a barbell that lets you complete the 16 push jerks in no more than 3 or 4 quick sets each round. Practice smoothly cycling the barbell from overhead into your windup for the next lift when you lower it. Keep track of your rounds and reps across the AMRAP today (treat a score of 2 rounds, plus the 400 m run, plus 10 push jerks as 2+410).

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off

Workout of the Day
For time:
21-18-15-12-9-6-3
Kettlebell swing
Goblet squat
200 meter run after each round

21 minute time cap

Pick a comfortable kettlebell weight so that you can hang on for large sets throughout the workout. If you’re strong on the movement, try pushing for unbroken swings and unbroken goblet squats every round, with a quick rest between them. Avoid letting the run settle into a total recovery pace.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 4×3:00 on, 1:00 off

Workout of the Day
10 rounds:
45 seconds to complete 3 power cleans
45 seconds of lateral burpees

Choose a challenging weight on your power cleans today; you should be able to complete all 3 reps as steady singles within the 45 seconds with time to spare, but it’s ok if that gets tough over the 10 rounds. Settle into a steady and consistent pace on the burpees. Your score today is the sum total of all of your burpees, with the power cleans just serving as a per-round buy-in.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 10×0:45 on, 0:45 off

Skill
8 rounds, 20 seconds on, 40 seconds off;
1 kipping swing, 1 hanging knee raise
OR
1 kipping pull up, 1 toe to bar
OR
2 toes to bar, 1 bar muscle up

Today we’re practicing smoothly transitioning back and forth between two kipping bar movements within the same set. Limit your practice each round to a volume and difficulty that lets you stay consistent and controlled without over-stressing your hands or shoulders.

Workout of the Day
4 rounds:
1:20 row calories
1:20 back squats (bar taken from the floor)
1:20 rest

Focus on efficient row technique and smart pacing so that your legs aren’t totally destroyed for your back squats. Power clean the bar from the floor and push press it to behind your neck for each back squat set. For the safety of those around you, make sure you bring the barbell down in front of you after each set instead of dropping it behind. Save enough energy to do that each set. Add up all of your calories and back squats at the end of the workout.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:40 on, 1:20 off

Skill
EMOM for 10 minutes:
Hang squat snatch
Squat snatch

Focus on speed under the bar and staying within a technically solid range of motion on both lifts. Make sure that your speed under the bar does not result in a compromised extension on the way up.

Workout of the Day
AMRAP in 12 minutes:
20 alternating dumbbell power snatches
20 box jumps

This will be very simple and very nasty. Keep moving as best you can, and stay safe and accurate on your box jumps.

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

Skill
5 rounds:
20 seconds of kettlebell swings
10 seconds of rest
20 seconds of crossovers
10 seconds of rest

Challenge yourself on the kettlebel swing weight, and don’t worry about filling the whole interval with work if you need to stop a bit early from the load. In the jump rope interval, practice crossovers or a jump rope skill assigned to you by your coach.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg

Workout of the Day
3 rounds for time:
12 strict presses
21 sit ups
400 meter run

15 minute time cap

Use a barbell that lets you finish the 12 strict presses in no more than 3 quick sets each round, and focus on keeping a neutral core throughout each lift. Neither the strict press nor the sit ups will be very cardiovascularly taxing, so really push the pace on the run!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×3:00 on, 1:00 off

Skill
7 rounds, with about a minute of rest between:
4-8 ring dips (strict)
10-20 second ring support hold
10-20 second L-sit on the floor

Use a band or your feet on the ground to scale the dips so that you stay roughly within the rep guidelines. Stay on top of the rings after your last dip, then transition quickly to the floor for your L-sit. Tuck your legs on the L-sit if you need to so that you stay within the time guidelines.

Workout of the Day
For time:
40-30-20-10
Double under
Wall ball

15 minute time cap

Folks that are strong on both of these movements should be shooting for unbroken or close to it. If you struggle with them, then set yourself a goal of completing small sets (5-10 at a time) to chip away at each round. Scale the jump rope so that you can finish the round of 40 in about a minute or less.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, rep scheme of 50-40-30-20-10
metcon: 5×1:30 on, 0:30 off

Skill
Front Squat:
5 sets of 2 tempo plus 3 regular
Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

Increase 5-10 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets.

This is the last day of this progression; push to a heavy weight, but make sure you can stay true to the tempo with solid technique across the set.

Workout of the Day
4 rounds:
1 minute of hang power cleans
1 minute of pull ups (strict or kipping)
1 minute of calories
1 minute of rest

Grab a barbell with which you can sustain sets of 5-10 on the hang power cleans with a short break in between. Shoot for 2-3 sets per minute. Scale the pull ups by using a band or switching the ring rows; the target is sets of at least 3-5 on average. Push the pace on the machine in the last minute.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off

Workout of the Day
For time:
30 devil presses
1 mile run
30 devil presses

25 minute time cap

Do your best to stick to the full volume on this workout, and let yourself hit the time cap if it comes to that. Settle into a steady and sustainable pace and adjust if you need to so that you don’t hit a wall.

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

Workout of the Day
Every 5 minutes for 5 rounds:
200 meter farmer’s carry (one KB, one DB)
15 power snatches

Record the slowest of your 5 times. Pick a light weight on your power snatches; you should be able to complete the 15 reps in 2 or 3 fast sets of touch and go. Try to keep a fast pace on the carry so that you spend less time holding your weights. Rest in the remainder of each interval after you finish your power snatches.

standard: 45/35 pound bar, 16/12 kg KB, 35/20 lb DB
rx: 75/55 pound bar, 24/16 kg KB, 50/35 lb DB
sport: same as rx, unbroken carry and snatches every round
metcon: 5×3:00 on, 2:00 off