Category: Workout of the Day

Skill

10 sets of 3 strict ring dip

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 dips tough by the later rounds

Workout of the Day

4 rounds for time:
200 meter run
15 hang power cleans
15 push jerks

16 minute time cap

Pick a light weight for your barbell; you should be able to finish the 15 hang power cleans and the 15 push jerks in no more than two sets each without much rest. Stay light and quick on the runs!

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:30 on, 0:30 off

Skill

EMOM for 10 minutes:
Squat snatch with a 3 second pause in the catch
Overhead squat with a 3 second pause in the bottom

Keep your range of motion shallow enough that you aren’t miserable during the pause. If you’re pushing for too deep of a position, you’re going to condition yourself to hate the movemennt because of the discomfort. There is no such thing as too shallow of a squat if your shoulders restrict you from going lower with comfortable proper form! We would always prefer to see people doing shallow overhead squats with good technique than going deep and getting sloppy.

Workout of the Day

4 rounds:
1 minute of front squats
1 minute of strict pull ups
1 minute of calories
1 minute of rest

Use a barbell light enough that you’re able to consistently hit sets of 5-10 reps on the front squats. Scale the strict pull ups with the goal of getting at least 7 reps per minute. Push the pace on the machine!

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

Workout of the Day

AMRAP in 20 minutes:
200 meter farmer’s carry (one KB, one DB)
200 meter run
20 devil presses

Use a dumbbell that you’re comfortable working with on the devil presses, then grab a kettlebell that’s within 5 or 10 pounds of that weight. Move as quickly as you can on the farmer’s carry to minimize time spent holding your weights, but avoid going so fast that you’re jostling your grip.

standard: 35/20 pound DB, 16/12 kg KB
rx and sport: 50/35 pound DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off

Workout of the Day

Just one class at 8:30 today! Join us at 10 am for a free shoulder workshop with the folks from NorCal Physiotherapy! No sign up required, and anyone (non-members included) is welcome.

Workout of the Day:
For time:
50 wall balls
1 mile run
50 wall balls

20 minute time cap

Listen to your body and break up the wall balls whenever you need to. With large chunks of work like this, finding a relaxed mental state is very important. Don’t rush yourself.

standard: 12/8
rx and sport: 20/14
metcon: 3×4:00 on, 1:00 off

Skill

5 rounds:
20 seconds of hang power snatches
40 seconds of rest
20 seconds of lateral burpees
40 seconds of rest

We’re dropping a round off this skill work, but bumping up the work duration to 20 seconds and lowering the rest to 40. This will be a noticable change in difficulty, so do your best to keep the same strong pace that you held on the 15 second efforts.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day

3 rounds for time:
400 meter run
20 push ups
15 deadlifts

17 minute time cap

Load your bar to a tough weight for your deadlift; it’s ok if you have to break it up into 5 reps at a time for this one. Modify your push ups to a difficulty that lets you avoid dropping to singles for most or all of the workout.

standard: 155/105
rx: 205/145
sport: 225/155
metcon: 3×3:00 on, 1:00 off

Skill

AMRAP in 8 minutes:
30 Russian twists
30 second supine plank (on the floor, on your hands)

Use a 10 or 15 pound plate on the Russian twists, and try to keep your hips high and body in a straight line on the supine planks. Rest as needed between every effort.

Workout of the Day

5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of calories

At the start of each minute of work, complete 25 drag rope single unders.

Scale the pull ups so that you can always jump up for a set of 2 or 3 reps. This is a short little 10 minute interval, so focus on quick transitions and a strong pace. Add up all of your pull ups and calories at the end of the workout.

standard and rx: as written
sport: chest to bar pull ups
metcon: 10×0:45 on, 0:15 off

Skill

5 sets of 5 strict press

Target about 65%

Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Tryt to hold the same weight across all 5 sets.

Workout of the Day

2 rounds for time:
20 hang power cleans
500 meter run

15 minute time cap

Pick a challenging but sustainable weight on the hang power cleans. You should be able to complete the 20 reps in no more than 4 sets each round. Use the first 100 or 200 meters of the run as a bit of recovery if you need it, then pick up the pace.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 2×4:00 on, 1:00 off

Skill

6 rounds:
2 tempo strict pull ups
3-8 regular strict pull ups

Tempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom.

Rest about 90 seconds between rounds

Scale the difficulty so that you can complete 3-8 strict pull ups without coming off the bar immediately after your 2 tempo strict pull ups. Try to get 1 or 2 more pull ups per set than you did 2 weeks ago.

Record the total number of regular (not tempo) strict pull ups that you complete across all 6 rounds.

Workout of the Day

AMRAP in 6 minutes:
16 box jump overs
16 alternating dumbbell power snatches

Rest 2 minutes

AMRAP in 6 minutes:
20/16 calories
16 alternating dumbbell power snatches

Use a dumbbell weight that you’re comfortable getting a decently high total rep count on. Stay focused on your footwork on the box jumps, and push the pace on the machine. You’ll be recording two separate scores of rounds and reps today.

standard: 20/12 inch box, 35/20 pound DB
rx and sport: 24/20 inch box, 50/35 pound DB
metcon: 6:00 on, 2:00 off, 6:00 on

Skill

EMOM for 10 minutes:
Power clean
Front squat
Squat clean

Today we’re piecing together the squat clean from the power clean and front squat. Try to catch your power clean with your feet in exactly the same stance that you squat with before standing up and following through with the front squat. Drop the bar to the floor after the front squat and finish out the set with a squat clean.

Workout of the Day

3 rounds for time:
400 meter run
60 double unders
20 back squats

17 minute time cap

Scale the jump rope to a volume and difficulty that lets you finish in no more than about a minute. You’ll be taking the back squat from the floor today, so make sure that you’re comfortable getting it up and overhead before and after each set. Don’t drop that bar behind you!

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

Workout of the Day

5 rounds:
1 minute of calories
1 minute of Russian kettlebell swings
2 minutes to run 200 meters

Shoot for a slightly heavier than normal weight on your swings today; the shorter range of motion will make it more manageable. Pick a run distance that you can finish in no more than about 1:15 so that you have some rest every round. Add up all of your calories and swings at the end of the workout.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 2:00 off