Category: Workout of the Day

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

Skill
EMOM for 10 minutes:
30 seconds of handstand practice
30 seconds of rest

Do your best to stick to the clock so that you have a bit more structure and tempo built into your handstand practice today. Below is a list of skills you can focus on in roughly ascending order of difficulty.

Pike box hold
Wall walk
Box shoulder stand
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Freestanding handstand walk
Freestanding handstand hold

Workout of the Day
3 rounds:
2 minutes of rowing
2 minutes of burpee box jump overs
2 minute to run 200 meters (rest in the remainder)

The working duration on our rowing intervals has been steadily growing over the last few weeks. Hopefully by this point you have a sense for what an appropriate and sustainable pace is in this sort of context. Do your best to spread your effort evenly across the whole work duration rather than pushing for big spikes in power output and then slowing down after.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 10 minutes:
Hang squat clean
Squat clean

Practice a fast drop underneath the barbell on both reps in this complex. Be sure not to sacrifice full extension on your pull in either movement to achieve that speed, though; the first rep starting at the hang should make it easier to stand tall, feel your full height, and then hit that height on your pull in the hang clean. Keep that same degree of extension on the second rep when you take it off the floor.

Workout of the Day
AMRAP in 8 minutes:
4 power cleans
16 step ups

Shoot for a very heavy weight on your power cleans; singles throughout the workout are expected. Transition as quick as you can between movements, and try to keep a steady pace on your step ups. Be sure you’re standing all the way up at the top of each rep so that you don’t short the range of motion.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×1:40 on, 0:20 off

Skill
7 rounds, 40 seconds on, 40 seconds off:
10 alternating dumbbell power cleans,
Then max double unders in remaining work time

Scale the power cleans so that you can complete them in one unbroken set every round. Choose a jump rope difficulty that’s quite tough, but lets you get some good successful sets and reps. Record your total double unders completed.

Workout of the Day
AMRAP in 10 minutes:
16 overhead lunges
12 toes to bar

Scale the overhead lunges to a weight at which you can finish the 16 reps in no more than 3 quick sets each round. The toes to bar should be modified so that you’re done in 3 or 4 sets per round. If the overhead lunge position doesn’t work for your shoulder mobility, then drop it down to the front rack.

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

Skill
5 rounds:
30 seconds of strict pull ups
30 seconds of rest
30 seconds of hand release push ups
30 seconds of rest

Challenge yourself on both the pull ups and the push ups today; the constrained time that you’re working in means that even if you choose a very tough difficulty you’ll still be rescued by the clock every round. As long as you’re getting at least a couple of reps of each movement in each 30 second interval, you’re good to go.

Workout of the Day
4 rounds for time:
8 deadlifts
400 meter run

14 minute time cap

Pick a heavier weight on the barbell for this workout. It should be tough enough that even though the rep count is small each round, it isn’t gauranteed that you can go unbroken. Despite the deadlift being heavy, the runs will take up the majority of your time, so move fast!

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 4×2:00 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 5-15 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets.

We have one more week of this progression.

Workout of the Day
4 rounds:
1:20 of thrusters
1:20 of calories

At the start of every interval, complete 30 drag rope single unders.

Choose a lighter thruster weight today; you should be able to get right on the barbell after each jump rope buy-in and hang on to sets of 8-12 throughout the workout. Keep in mind that there’s no programmed rest interval, so pace this one accordingly. If you’re keeping track, add up all of your thrusters and calories for one large total at the end of the workout.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 4×1:20 on, 1:20 off

Workout of the Day
AMRAP in 20 minutes:
500 meter run
90 second plank hold
30 box jumps

Settle into a steady pace on this workout, and feel free to break up the plank into smaller chunks if needed. Tackling the plank in manageable 30 second intervals is a great way to work through it; just be sure that you’ve completed a cumulative total of 90 seconds in the position before you move onto your box jumps each round.

standard: 20/12
rx and sport: 24/20
metcon: 4×4:00 on, 1:00 off

Workout of the Day
5 rounds, each for time:
8 back squats
200 meter run

Rest 2-4 minutes between rounds

You’ll be working out of a rack on the backsquats today, pushing through one quick but tough set before taking off on a fast 200 meter run. Use a barbell weight that lets you hit the 8 reps unbroken every time, with no more than a breath or two between each rep. Record the fastest and the slowest round.

This workout is a repeat from Saturday, June 8th; check back to see if you can improve on your weight and/or times!

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

Workout of the Day
4 rounds:
90 seconds of rowing for calories
90 seconds of clean and jerks
90 seconds of rest

We have some slightly longer intervals on the rower today, so try to settle into a steady and sustainable rhythm. For your clean and jerks, scale the weight to something that has you doing consistent singles with a few seconds of rest between them throughout the 4 rounds. In large classes with 3 people per rower, one partner will start on each station (including the rest) and rotate through in order.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:30 off

Skill
Stretching, to be done after the workout:

15 minutes of your coach’s choice, or:

2 minute pigeon per leg
2 minute half saddle per leg (leaning back)
2 minute standing straddle
1 minute twisted cross per arm
2 minute puppy dog

Skill
EMOM for 10 minutes:
Hang power snatch
Power snatch
Overhead squat

Start each set with a deadlift before winding up and following through on the hang power snatch. Feel free to drop the barbell from overhead, and then try to keep the same explosive speed and positioning on the power snatch from the floor. Follow through with an overhead squat, staying within your technically sound range of motion.

Workout of the Day
For time:
20 lateral burpees
20 deadlifts
1,000 meter run
20 deadlifts
20 lateral burpees

16 minute time cap

Choose a very manageable deadlift weight. You should be able to complete each round of 20 reps in no more than 2 or 3 quick sets. Keep a steady pace on the first burpee set and the run, and push the pace on the last burpees.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 3×3:00 on, 1:00 off