Category: Workout of the Day

Skill
EMOM for 10 minutes:
Power snatch with a 3 second freeze in the catch
Overhead squat with a 3 second freeze in the bottom

We’re spending some time practicing stability in the catch and squat positions for snatching. Limit your load and range of motion so that it isn’t agonizing to spend a full 3 seconds frozen at the bottom of both reps. Stand up after the power snatch before starting the overhead squat.

Workout of the Day
For time:
1-2-3-4-5-6-7-8-9-10
Overhead squat
Lateral burpee

15 minute time cap

Choose a barbell weight that lets you keep your overhead squats unbroken through roughly the first half of the workout. It should be light enough that there’s no real sticking point in your pacing. If the overhead position is sketchy on your shoulders, pull it down to a front squat. The ascending rep scheme can be a tough one if you start off too frantic, so stay calm even if you’re moving quickly; any time lost at the start by taking an extra breath or two can typically be made up at the end with the poise and energy spared.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:20 on, 0:40 off

Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds.

Workout of the Day
AMRAP in 7 minutes:
15 sit ups
20 Russian kettlebell swings

Rest 2 minutes

AMRAP in 7 minutes:
15 sit ups
20/15 calories

Use a heavier kettlebell than you typically would for a workout; the Russian kettlebell swing only goes to about chin height, so you’ll be able to push to a more challenging load today. If you have extra energy, focus on fast transitions and an aggressive pace on the calories in the second AMRAP. Record two sets of rounds and reps.

standard: 24/16 kg
rx and sport: 32/24 kg
metcon: 7:00 on, 2:00 off, 7:00 on

Workout of the Day
AMRAP in 20 minutes:
400 meter run
1 minute plank hold
20 devil presses

Feel free to break up the plank hold into smaller chunks, but be sure to work through a total of 60 seconds before moving on to the devil presses. Alternate hands every rep on the devil press, and try to settle into a steady and sustainable pace. Use a dumbbell weight that you’re comfortable snatching for moderate volume.

standard: 35/20
rx and sport: 50/35
metcon: 10×1:30 on, 0:30 off

Workout of the Day
Every 5 minutes for 4 rounds:
200 meter run
5 squat cleans
50 drag rope single unders
5 squat cleans

Track your times for each of the 4 rounds, and record the slowest.

Use a very challenging weight for the squat cleans; it should definitely be heavy enough that you’re forced to do singles for the whole workout. Push the pace hard on the run, and do your best to transition quickly from movement to movement.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 2:00 off

Skill
AMRAP in 8 minutes:
3 strict pull ups
3 kipping pull ups
20 second plank hold

Scale your strict pull ups with a band or by doing ring rows; 3 unbroken reps should be possible across the whole AMRAP. Practice the kipping swing or a banded kipping pull up if you aren’t quite there on the unassisted kipping pull up (banded kipping pull ups are a very useful tool, and it’s worth getting comfortable with them so that you can take advantage of their benefits). Feel free to drop down between your strict and kipping pull up sets, but if you’re feeling strong you can try pushing back from the last strict rep and going straight into your kip.

Workout of the Day
AMRAP in 15 minutes:
21 sit ups
15 box jump overs
9 push ups

We’re rounding out the week with a simple bodyweight AMRAP; scale the push ups to a difficulty that lets you avoid doing singles for the majority of the workout. Switch to regular box jumps or box step overs if the box jump overs are too challenging. Try to keep your pace steady and your transitions quick.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, hand release push ups

Workout of the Day
Just one class at 9 am today, with open gym from 10 am until noon.

Workout of the Day:
4 rounds for time, with a partner:
500 meter plate run together
40 syncro air squats
30 burpee plate jumps total, alternating any time

30 minute time cap

Use a 10, 15, or 25 pound plate

You and your partner will have a single plate between the two of you. Run with your partner, swapping the plate back and forth whenever you’d like. When you get back into the gym, drop the plate and complete 40 syncronized air squats (both partners working at the same time). After that, complete a total of 30 burpees to your plate between the two of you. Switch off whenever you’d like on the burpees, and no need to do the same number as your partner if they’re stronger on that movement.

Skill
EMOM for 10 minutes:
15 double unders
Power clean
Front squat

We’re spreading our double under practice across our lifting days to accomodate the holiday this week. Pick a volume and difficulty of jump rope that you can easily complete in about 15 seconds or less. You can definitely challenge yourself on the skill that you tackle, but don’t do so many that you end up on your rope for more than 15 seconds. Follow up with a power clean and then a front squat. Feel free to push the weight on the barbell movements, but do your best to stay on the clock and start each round right at the beep.

Workout of the Day
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

15 minute time cap

Happy Birthday, Liane! Liane’s birthday workout is a lighter variant of a classic all-barbell benchmark. Use a light enough barbell that you’re confident you could do one full round unbroken if you absolutely had to. It likely isn’t the best strategy for everyone, but for some folks it might be!

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

Skill
EMOM for 10 minutes:
15 double unders
Power snatch
Overhead squat

We’re spreading our double under practice across our lifting days to accomodate the holiday this week. Pick a volume and difficulty of jump rope that you can easily complete in about 15 seconds or less. You can definitely challenge yourself on the skill that you tackle, but don’t do so many that you end up on your rope for more than 15 seconds. Follow up with a power snatch and then an overhead squat; stay within your secure range of motion for the overhead squat, but see if you can very slightly increase that range of motion across the 10 rounds.

Workout of the Day
5 rounds:
1:30 to complete 6 toes to bar, then max calories
1:30 to complete 6 toes to bar, then rest

Start both the machine interval and the rest interval with a set of toes to bar. The rx volume is 6 reps per interval, which ends up being 60 reps total. Scale that per-round volume up or down as needed, but note that the calories are the only thing contributing to your score. If you’re worried that this workout will not be challenging enough, then sprint the machine interval. Don’t forget to do your last set of toes to bar on the last rest interval.

standard: 4 toes to bar per interval
rx: 6 toes to bar per interval
sport: 8 toes to bar per interval
metcon: 10×1:00 on, 0:30 off

Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Target ~65% of your max front squat. Rest about 2 minutes between rounds.

We’ll be doing this front squat/ pull up set every Monday for 4 weeks; the goal is to increase the front squat weight from one week to the next, so stick with about two thirds of your max squat for today and hold that across all 5 sets. Choose a pull up difficulty that makes 5 reps in a single set immediately after each round of squats challenging but manageable.

Workout of the Day
AMRAP in 10 minutes:
10 strict presses
16 back rack lunges

Use a light weight for this workout; at the start you should be able to complete one full round unbroken without setting the barbell down. That will definitely change, but keeping it light so that you start strong is a good decision today. If the weighted lunges are a no-go for you, then do them without a barbell but for 20 reps each round. Otherwise, hold the bar across your shoulders like you would a back squat. Feel free to strict press the first rep off the back if you end up in a position to do so.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 10×0:45 on, 0:15 off

Workout of the Day
For time:
35-30-25-20-15-10-5
Kettlebell swing
Push up

200 meter run after each full round (7 runs total)

25 minute time cap

Use a kettlebell with which you’re able to hit quick sets of 10 throughout the workout. Scale the push ups to a difficulty that keeps you from dropping into singles for the majority of each round; 140 total push ups is high volume though, so it’s ok if you do end up there at some point.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 10×1:00 on, 0:30 off