Category: Workout of the Day

Workout of the Day

3 rounds for time:
20 deadlifts
40 medicine ball step ups
500 meter run with your medicine ball

25 minute time cap

Load your bar to a weight that lets you always hit a solid set of 5 on the deadlift. Try to keep a steady pace on your step ups and run despite the extra load of the medicine ball. You can hold your medicine ball any way you’d like on both movements.

standard: 115/85 pound bar, 20/12 inch box, 12/8 pound ball
rx: 155/105 pound bar, 24/20 inch box, 20/14 pound ball
sport: 185/135 pound bar, 24/20 inch box, 30/20 pound ball
metcon: 3×6:00 on, 1:00 off

Skill

EMOM for 8 minutes:
Power clean plus two split jerks

You’ll be lowering the barbell from overhead back to your front rack position for the second split jerk, so make sure that you’re comfortable doing so with the weight that you’re using. Cushion at the knees right as that bar comes down onto the shoulders.

Workout of the Day

AMRAP in 16 minutes:
20 devil presses
30 crossovers
400 meter run

Focus on smooth and circular motions at the wrist on your crossovers; you should scale the volume and difficulty of the jump rope so that you’re done in no more than 45 seconds to a minute each round. Run fast and try not to slow down too much on the devil presses.

standard: 35/20
rx: 50/35
sport: 50/35, rep scheme of 30-40-500 instead of 20-30-400

Skill

10 minutes of handstand practice

Get some feedback from your coach and work on your handstand skills for about 10 minutes. Work on your favorite drill that you’ve been practicing, or pick something familiar from the list below and try to move to the next skill with your coach.

In roughly ascending order of difficulty:

Plank hold
Box shoulder stand
Wall walk
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Handstand walk

Workout of the Day

4 rounds:
1 minute of box jumps
1 minute of wall balls
1 minute of calories
1 minute of rest

Keep a steady pace on your box jumps, then go for a big set of wall balls at the start of every minute; this is the perfect chance to see if you can extend your unbroken set size a little longer than normal in an interval context.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 4×3:00 on, 1:00 off

Skill

5 sets of 5 back squat

Target about 65%

Increase your weight by 5-15 pounds over the back squats from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of back squats in this progression.

Workout of the Day

AMRAP in 12 minutes:
60 drag rope single unders
15 push jerks
15 pull ups (strict or kipping)

Load your bar to a weight that lets you finish the 15 push jerks in no more than 2 or 3 quick sets. Scale the pull ups by using a band or switching to ring rows, with the goal of being able to finish the 15 reps in under a minute every round.

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

Skill

10 sets of 3 strict ring dip

Banded/weighted

Rest about 60-90 seconds between sets

Add 5-10 additional pounds over what you used 2 weeks ago

Workout of the Day

4 rounds:
0:40 of power cleans
1:20 of rest
0:40 of calories
1:20 of rest

Grab a power clean weight that would normally have you doing steady singles, and see if you can push for quick touch and go sets. You have a very generous work:rest ratio today, which implies that you should be pushing for a very fast pace during the work intervals. Sprint the machine!

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

Skill

EMOM for 8 minutes:
2 power snatches, dropping the bar between reps

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today; drop the bar and take a few seconds before your second rep, then stay tight and focused to get it overhead again.

Workout of the Day

4 rounds for time:
16 overhead lunges
20 sit ups
200 meter run

16 minute time cap

Pick a barbell that lets you finish the 16 overhead lunges in no more than 2 sets fresh. If the overhead lunge is a sketchy movement for you because of shoulder inflexibility, then take it down to a front rack lunge. Push the pace on the sit ups and the run!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off

Workout of the Day

For time:

50 Russian kettlebell swings
1000 meter run
50 goblet squats
1000 meter run
50 Russian kettlebell swings

25 minute time cap

Use a kettlebell that you’re comfortable hanging onto for sets of 10-20 on the swings; you’ve got a lot of time on the kettlebell today, so make sure you aren’t being too ambitious!

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×3:00 on, 1:00 off

2025 Hometown Hoedown

Events will be posted below on Friday afternoon!

If you’re signed up to compete, please arrive no later than 8:30 am.

Check your heat assignments and track the leaderboard at https://docs.google.com/spreadsheets/d/e/2PACX-1vRA2vuxuf6nRjJUQAocZSzZcOJSCmFtNCpvRgg8NdI7CW0eXq6a0_jrPYFvKMr8lm2UaGr9n8a79533/pubhtml

If you have any questions, talk to Alex!

We will have no classes or open gym today.

Hometown Hoedown Events

Event 1:

For time, with a 12 minute time cap:

40 alternating dumbbell power snatches
30 toes to bar (scaled: med ball sit ups)
20 box jump overs (scaled: step overs)
40 alternating dumbbell power snatches
30 pull ups (scaled: toes to hips)
20 box jump overs (scaled: step overs)

Scaled: 20/14 pound ball, 35/20 pound dumbbell
Rx: 50/35 pound dumbbell
Everyone: 20 inch box

Event 2:

For time, with a 12 minute time cap:
20-15-10
Front rack lunge
Power clean

Before each round, complete 40 double unders (scaled: drag rope single unders)

Scaled: 85/55 pound bar
Rx: 115/85 pound bar

Event 3:

For time, with a 10 minute time cap:
50/40 calories
40 lateral burpees

Scaled: rower
Rx: assault bike

Workout of the Day

No 4:30 pm or 5:30 pm classes today; we’ll be closed for Hoedown setup. If you’re signed up for the Hoedown, plan to be at the gym at 8:30 am tomorrow morning for event briefing, and don’t work out today! Rest!

AMRAP in 15 minutes:
200 meter run
16 alternating dumbbell power snatches
12 burpees

Find a steady pace and try to minimize your transition time. Slow down on each individual movement if you find that you’re forced to rest more than a couple of seconds between movements.

standard: 35/20
rx and sport: 50/35
metcon: 3×4:00 on, 1:00 off

Skill

To be completed after the workout:

15 minutes of mobility
Coach’s choice, or:

2 minute lunge stretch per leg
2 minute standing straddle
1 minute down dog
2 minute puppy dog
3 minute pigeon stretch per leg

Skill

5 rounds:
1 minute of supine box planks, weighted
1 minute of regular planks on the floor, unweighted

Rest about 90 seconds

Move immediately from the supine planks to the regular planks each round. Use 15-35 pounds on the supine weighted planks.

Workout of the Day

4 rounds:
1:30 of medicine ball step ups
0:30 rest
1:30 of calories
0:30 rest

At the start of every 1:30 work interval, complete 12 push ups before moving on to the step ups or calories.

Record the sum of all of your step ups and all of your calories. Modify the push up difficulty so that you can always finish in under 30 seconds, leaving you a full minute to work on the other movement.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 8×1:30 on, 0:30 off