Category: Workout of the Day

Skill
7 rounds:
One set of strict ring dips (4-8 reps)
One L-hang or tuck hang on the bar (10-30 seconds)
One minute of rest

Modify the difficulty of the dips (with a band) and the L-hang (by tucking your legs) so that each effort falls within the ranges given above.

Workout of the Day
AMRAP in 10 minutes:
30 crossovers
12 front rack lunges

Pick a challenging weight for your front rack lunges. If you’re able to do all of your rounds unbroken, you either went a bit too light or are very strong on that movement. Modify the jump rope so that it doesn’t take more than about 30-45 seconds each round.

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

Leave room to grow; we’ll be doing this for two more weeks.

Workout of the Day
4 rounds:
45 seconds of alternating dumbbell power snatches
15 seconds of rest
45 seconds of strict pull ups
15 seconds of rest
45 seconds of calories
15 seconds of rest

Scale the pull ups by switching to ring rows or using bands; it’s ok if they drop down to singles, but you shouldn’t need more than a few seconds of rest between reps. Keep a steady pace on both the power snatches and the calories.

standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups
metcon: 12×0:45 on, 0:15 off

Workout of the Day
Just one workout at 9 am today! Open gym from 10-11.

Workout of the Day:
AMRAP in 24 minutes, with a partner:
500 meter medicine ball carry, together, switching any time
50 wall balls total, one partner working at a time
50 syncro sit ups

Grab a medicine ball that you and your partner are both comfortable carry and throwing for the workout. If you need different weights, then only run with one of the two medicine balls. Chip your way through the 50 wall balls with one partner working at a time when you get back in, and then focus on staying in time with your partner on the syncro sit ups.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 30/20 pound ball
metcon: 4×5:00 on, 1:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 meter run
Max push ups in the remainder of the 3 minutes

This workout is a great opportunity to challenge yourself on the push ups; you’re just going for as many as you can in the remainder of each interval, so it’s ok if they slow down to a bit of a grind. Focus on keeping solid form throughout all 5 rounds, whatever scaling option you choose.

standard and rx: as written
sport: 500 meter run, handstand push ups
metcon: 5×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one KB, one DB)
20 kettlebell deadlifts
20 dumbbell push presses (10 per arm)
20 unweighted step ups

Focus on your push press when choosing your weights today; you should be able to do the 20 reps in each round without breaking it up into more than 3 or 4 quick sets. Once you have a good dumbbell weight, choose a kettlebell that’s within 5 or 10 pounds of the dumbbell.

standard: 20/12 inch box, 16/12 kg KB, 35/20 lb DB
rx and sport: 24/20 inch box, 24/16 kg KB, 50/35 lb DB
metcon: 4×4:00 on, 1:00 off

Skill
10 minutes of handstand practice

Work at your own pace, and ask your coach for help if you aren’t sure where to start (or if you want a spot on a new movement).

Below is an inexhaustive list of handstand skills 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
One-armed freestanding handstand hold
No-armed freestanding handstand hold

Workout of the Day
4 rounds for time:
1 minute of burpee box jumps
1 minute of power snatches
1 minute of rowing
1 minute of rest

Grab a light barbell for the power snatches today! You should be able to hang on to sets of 5-10 reps throughout the workout, even after the minute of burpee box jumps. Add up all of your reps and calories for one large total at the end of the workout, and pace this one wisely; these are three very potent movements.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power clean
Power clean
Front squat

Use the hang power clean to prime a nice powerful pull, and then keep that power on the second rep from the floor. Finish the set out with a front squat.

Workout of the Day
5 rounds for time:
200 meter run
12 hang squat cleans

15 minute time cap

Choose a barbell weight that lets you complete the 12 reps in no more than 3 sets each round. If it starts taking more than that, you’re probably close to hitting a wall. Use the run as a bit of a recovery between your lifting sets, but try not to slow down too much.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×3:00 on, 1:00 off

Skill
5 rounds:
20 seconds of alternating hang dumbbell power snatches
10 seconds of rest
20 seconds of crossovers
10 seconds of rest

Use a slightly lighter weight than you typically would for the hang power snatches. The goal is to be able to hold onto the dumbbell for an unbroken set for the whole 20 seconds. Drop down about 5-10 pounds so that you can do this.

Workout of the Day
4 rounds for time:
12 pull ups (strict or kipping)
24 wall balls

16 minute time cap

Scale the pull ups so that you can always jump up and hit a quick set of 3-5. Break up the wall balls into manageable sets so that you aren’t forced to take long breaks at any point during the workout; the goal here is to keep your effort as smoothly distributed across all the reps as possible.

standard: 12/8
rx: 20/14
sport: 20/14, 5 rounds for time
metcon: 5×2:00 on, 0:30 off

Skill
Every 2 minutes for 7 rounds:
One large set of strict pull ups
One large set of push ups

This is a repeat from two weeks ago; refer back to Tuesday, 9/24, and try to build off what you did there.

Use a band or switch to ring rows to modify the pull up difficulty; you should be able to complete 5-8 reps every round. Scale the push ups with a similar rep range in mind. Record your pull up reps and push up reps separately.

Workout of the Day
AMRAP in 7 minutes:
25/20 calories
20 sit ups

2 minute rest

AMRAP in 7 minutes:
20 push jerks
20 sit ups

Record two sets of rounds and reps for today’s workout.

Pick a barbell weight that lets you hit consistent sets of 5-10 reps throughout the second AMRAP. You shouldn’t get hung up on the push jerks at any point. Take an aggressive pace on the machine, and use the sit ups to catch your breath a bit.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7:00 on, 2:00 off, 7:00 on

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

Target ~65% of your max, and hold that across all 5 sets

Leave room to grow over the next few weeks.

You’ll complete the two tempo squats and then the 3 regular squats in one set, without re-racking the bar. Do your best to be strict about the tempo!

Workout of the Day
AMRAP in 13 minutes:
20 devil presses
60 double unders

Gear up for larger sets on both your devil presses and your double unders. Pick a dumbbell weight that you’re comfortable snatching, and scale the jump rope volume and difficulty so that you can finish each round in no more than 60 to 90 seconds.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope double unders
metcon: 6:00 on, 1:00 off, 6:00 on