Category: Workout of the Day

Skill
4 rounds:
1:20 of calories
0:10 rest
1:20 of rest or plank
0:10 rest

Hang out in a plank position during the interval opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking and shoot for a very aggressive pace on the machine. If you know what power output you typically maintain in a workout (cal/hr on the rower, watts on the assault bike), then shoot for a 20-30% higher output.

standard: plank
rx and sport: rest instead of plank, sprint the calories

Workout of the Day
For time:
30-20-10
Power snatch
Push up

15 minute time cap

Use a barbell with which you can consistently hit quick sets of 5-10 reps. You shouldn’t have to do singles on the power snatches at any point during this workout. Scale the push ups so that they aren’t grinding to a halt. It’s ok if they get quite tough, but you should always be able to do a few more.

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

Skill
Every 2:30 for 4 rounds:
5 lateral burpees
10 thrusters
5 to 10 lateral burpees
Rest in the remainder of the time

Use a thruster weight that you can complete in one tough but unbroken set. Pick a burpee count for the second set that lets you finish with 45 seconds to a minute left to rest in the 2:30 interval.

standard: 65/45
rx and sport: 95/65

Workout of the Day
AMRAP in 8 minutes:
6 toes to bar
16 bodyweight lunges

Be sure that you’re hitting full range of motion on the lunges, rather than going for such a quick pace that you aren’t standing up all the way to finish the reps. Scale the toes to bar to a difficulty that you can finish in one or two sets each round.

standard, rx, and sport: as written
metcon: 3:00 on, 1:00 off, 4:00 on

Skill
3 sets of 9 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.

Workout of the Day
5 rounds:
90 seconds to complete 7 push jerks, then max calories in remaining time
90 seconds of rest

Load your barbell to a weight that lets you complete the 7 push jerks in one or two tough sets; you should be onto your machine and moving after no more than about 30 seconds. Add up all your calories for your total.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 1:30 off

Skill
EMOM for 10 minutes:
10 double unders
One set of strict pull ups

Modify your pull up difficulty so that you’re getting 3-6 reps every round. Be sure to stick to just one set so that you don’t overdo it on the pull ups. Scale your jump rope set so that you’re done in about ten seconds.

Workout of the Day
AMRAP in 12 minutes:
15 air squats
10 kettlebell swings
50 drag rope single unders

Choose a heavy enough kettlebell that 10 unbroken swings is quite tough to hang on to, but manageable. You should be able to settle into a smooth flow between the three movements across all 12 minutes.

standard: 16/12 kg
rx: 32/24 kg
sport: 32/24 kg, 15 swings instead of 10
metcon: 6×1:40 on, 0:20 off

Workout of the Day
Just one class today at 9 am, with open gym from 10-12!

AMRAP in 25 minutes, with a partner:
500 meter run together
30 box jump overs total
30 devil presses total
30 box jump overs total

Switch off back and forth any time on the box jump overs and devil presses. If you and your partner are able to share a dumbbell, do so.

standard: 20/12 inch box, 35/20 pound db
rx and sport: 20 inch box, 50/35 pound db
metcon: 5×4:00 on, 1:00 off

Workout of the Day
3 rounds:
2 minutes of calories
2 minutes of sit ups
2 minutes to complete a 200 meter farmer’s carry (one DB and one KB)
2 minutes of rest

Record the sum of your sit ups and calories. Any time left over in the 2 minutes you have to complete the farmer’s carry is yours for rest. If the carry takes more than 2 minutes and bleeds into the rest interval, that’s ok.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 3×6:00 on, 2:00 off

Workout of the Day
4 rounds for time:
400 meter run
14 front squats
70 double unders

24 minute time cap

Pick a moderately challenging barbell weight for your front squats; you should be able to complete 14 reps in 2 or 3 solid sets. Scale the jump rope to a difficulty that never takes more than a minute and half to complete.

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

Skill
5 sets of 5 tempo back squat:
3 second descent
3 second hold
Fast up
3 seconds between reps

Target 50-60% of your max across all 5 sets

Keep the weight light enough that this never feels like a shakey or maximal effort.

Workout of the Day
AMRAP in 16 minutes:
4-8-12-16-20-24… etc
Power clean
Toes to bar

Run 200 meters before each round

Scale the power cleans so that you’re right on the edge between small touch and go sets and quick singles. This is a great workout to try for touch and go sets at a heavier weight than you might otherwise. Modify the range of motion on the toes to bar so that you’re able to consistently hit sets of 3-5 reps.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8×1:20 on, 0:40 off

Workout of the Day
AMRAP in 8 minutes:
4 thrusters
8 lateral burpees

This Thursday’s variant on the thruster/burpee couplet has you working at a heavier weight than the original baseline. If you did last week’s skill on Thursday you should hopefully have an idea of how heavy to go; scale it so that 4 unbroken reps with good form is barely possible for most of the 8 minutes.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×1:40 on, 0:40 off

Accessory Conditioning
6 rounds:
30 seconds of sit ups
30 seconds of rest
30 seconds of burpees to a target (just outside standing reach)
30 seconds of rest
30 seconds of calories
30 seconds of rest

Work at a conversational pace; you got your primary conditioning work in the first half today.

Skill
4 sets of 8 deadlifts
Rest about 3 minutes between sets

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
12 air squats
12 push presses
12 box jump overs

Start each 3 minute work interval on the air squats, and add up your rounds and your reps at the end of the workout. Grab a barbell with which you’re able to do the 12 push presses unbroken for most or all of the workout; you should be able to smoothly cycle between all 3 movements today.

standard: 55/45 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 95/65 pound bar, 24/20 inch box
metcon: 4×3:00 on, 1:00 off