Category: Workout of the Day

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Skill

Every 45 seconds for 10 rounds:
Squat snatch

We’re practicing snatches on a shorter clock than our regular EMOM timer, so plan out your weight jumps ahead of time and have the plates on hand to quickly load between your reps. Do your best to stay on the clock, but feel free to get relatively heavy with it as long as your form doesn’t suffer and you don’t lag behind.

Workout of the Day

4 rounds for time:
8 strict presses
16 front rack lunges
200 meter run

16 minute time cap

Make sure that you’re paying attention to the limiting factor when you choose your weight today. You’ll be using the same barbell for the strict press and the front rack lunge, so don’t load it so heavy that one of the movements grinds to a halt. Neither movement should ever take more than two sets to complete.

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

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Skill

5 rounds, each for time:
6 burpee box jump overs
12/8 assault bike calories

Rest about 2-3 minutes between rounds

We’re practicing some hard sprints on the assault bike after a short burpee box jump over buy-in today. Work on staying efficient and quick on the burpee box jump over, and then hit each assault bike effort as hard and fast as you can. Record the slowest of your 5 rounds.

Workout of the Day

AMRAP in 8 minutes:
25 crossovers
5 hang squat cleans

Load your bar to a heavy enough weight that you find it either challenging or impossible to go unbroken on every round across the 8 minutes. Scale the crossovers to a volume and difficulty that takes no more than 30 seconds to complete. If you pushed hard in the skill work and don’t have much left in the tank, then lighten up the weight and take it slower, focusing on quality of movement.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×1:45 on, 0:15 off

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Workout of the Day

5 rounds, 3 minutes on, 1 minute off:
12 deadlifts
12 push ups

At the start of each 3 minute interval, run 200 meters

Scale the deadlift weight to one that lets you complete the 12 reps in no more than 2 or 3 quick sets. The push ups can be a bit more challenging, but they shouldn’t be so tough that you’re ever starting a round of 12 with singles. Restart on the deadlifts after the run in each of the 5 intervals, and add up all your rounds and your reps at the end, Chief-style.

standard: 105/85
rx: 155/105
sport: 185/135
metcon: 5×3:00 on, 1:00 off

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Workout of the Day

3 rounds:
4 minutes to run 400 meters, rest in the remainder
4 minutes to complete 32/24 calories, rest in the remainder

Record the slowest run, and the slowest effort on the clories

Pick a run distance and a calorie amount that has you resting for at least as long as you’re working; these should be hard efforts, so we want to make sure that you’re getting enough recovery to push the pace.

standard, rx, and sport: as written
metcon: 6×2:00 on, 2:00 off

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Skill

7 rounds:
One set of hard strict pull ups (target: 3-5)
One set of easy ring rows (target: 8-12)

Rest 60-90 seconds

Keep the difficulty and reps on the strict pull ups the same as what you did two weeks ago, and try to bump up the number of ring rows that you’re completing each round.

Workout of the Day

AMRAP in 15 minutes:
20 sit ups
20 devil presses
200 meter run

Push the pace on the sit ups and run, and try not to slow to too much of a crawl on your devil presses. Pick a dumbbell weight that you’re comfortable snatching for moderate volume.

standard: 35/20
rx and sport: 50/35
metcon: 5×2:30 on, 0:30 off

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Skill

EMOM for 10 minutes:
Power clean, pause in the catch, follow through with front squat
Split jerk

This complex will be challenging in a very different way than the snatch/overhead squat on Monday. Where the snatch/overhead squat was a flexibility, stability, and balance challenge, today will tax your ability to endure under the weight of the barbell. The amount of weight you can get up with a clean is much higher than with a snatch, so the pause in the catch and the following squat will be under much greater load. Make sure you aren’t pushing it to the point that technique suffers. Top it all off with a split jerk.

Workout of the Day

4 rounds:
1 minute of power cleans
1 minute of ring dips
1 minute of calories
1 minute of rest

Grab a very heavy barbell for the power cleans; you should definitely be doing steady singles the whole way through this workout (bump up to the sport weight if rx won’t do that for you). Scale the ring dips so that you can get 3-5 sets of 4-8 reps in each minute of work. Add up all of your power cleans, dips, and calories at the end of the workout.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 1:00 off

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Skill

6 sets of 3 deadlift

Target about 70% of your max

Rest about 90-120 seconds between sets

Try to hold the same weight across all 6 sets, and complete the 3 reps with an unbroken touch and go cadence each round.

Workout of the Day

3 rounds for time:
25 thrusters
500 meter run

15 minute time cap

Use a lighter barbell on the thrusters today; 25 is a high volume to do in one round, and you should be able to get through it in no more than 3 quick sets. Use the first half of the run as a bit of recovery if you need it, but try to pick up the pace after that.

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