Category: Workout of the Day

Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)

Rest about a minute between sets.

Continue your weight progression by bumping up a few pounds from the last time we did this (two Wednesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight to your back; you’ll be sticking with the same band and increasing the weight week to week.

Workout of the Day
AMRAP in 16 minutes:
400 meter run
20 box jump overs
10 hang power cleans

Use a barbell weight that makes it very challenging to hang on to unbroken sets; the most common approach will likely be 2 or 3 quick sets with minimal rest. Your legs will be pretty tired on the box jump overs, so focus on accurate footwork and a safe landing rather than all-out speed.

standard: 20/12 inch box, 95/65 pound barbell
rx: 24/20 inch box, 135/95 pound barbell
sport: 24/20 inch box, 155/105 pound barbell
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Power clean plus split jerk

We’re backing off the transition intensity on the Olympic lifts to focus on basic technique work for a few weeks. Practice landing in a position no wider than your squat stance on the power clean, and see if you can throw in a brief pause in the receiving position of the split jerk to test your balance. Do still try to lift right on the minute.

Workout of the Day
AMRAP in 10 minutes:
20 sit ups
10 overhead lunges

Use a relatively light weight on your overhead lunges; the movement is already a tough one, but the inclusion of sit ups in the workout is going to result in your midline stability tiring out pretty quickly. The goal is to keep that stability despite the fatigue. If the overhead position is a no-go for you, switch to a front rack lunge.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off

Workout of the Day
4 rounds for time:
25 air squats
25 hand release push ups
25 air squats
200 meter farmer’s carry (one kettlebell and one dumbbell)

Time cap: 25 minutes

Hold yourself to a strict standard on the hand release push ups, but scale to a difficulty at which you’ll be able to get through at least the first 15 each round without getting stuck doing singles. Focus on good full range of motion air squats, and move quickly on the carry!

standard: 35/20 pound dumbbell, 16/12 kilogram kettlebell
rx and sport: 50/35 pound dumbbell, 24/16 kilogram kettlebell
metcon: 4×4:00 on, 1:00 off

Workout of the Day
Every 10 minutes for 3 rounds:
12 clean and jerks
1,000 meter run

When you finish the run, rest until the start of the next round.

Record the slowest of your three times to the board and SugarWOD.

Use a barbell weight that lets you finish the clean and jerks in no more than two minutes each round; you want enough time left in each 10 minute segment to get through the run and have about 3 minutes to rest before the next round. A weight at which smooth singles are possible is a good target. Scale the run distance if 1,000 meters will take you more than 5 minutes to complete. The 1,000 meter run course is left out the garage doors, down to Cantrill, and back the way you came.

standard: 95/65
rx: 135/95
sport: 135/95, 16 clean and jerks
metcon: 3×7:00 on, 3:00 off

Skill
Tempo strict press
7 sets of 3 reps

Fast up, 3 second hold at the top, 3 second descend, no pause at the bottom

Use a light weight and focus on an explosive drive up and a controlled descent on each rep. Keep a tight core to avoid leaning back in the initial drive off the shoulders. Remember to keep the same slow descent after the last rep of each set!

Workout of the Day
3 rounds for time:
30 alternating dumbbell power snatches
90 double unders

15 minute time cap

If you’re still working on mastering the double under, then pick a volume and difficulty of jump rope that takes about 1:30-2:00 to work through fresh; it’s ok for the jump rope to turn into a bit of a struggle by the end of this workout. If your double unders are solid, then start pushing yourself to sustain bigger sets and shorter rest, as well as pushing the pace on the dumbbell snatches.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope double unders
metcon: 5×1:30 on, 0:30 off

Skill
Every 2 minutes for 5 rounds:
12/8 calories
3 power snatches

Today’s skill is the snatch version of Tuesday’s, and the evolution of last week’s work. Push the pace on the machine, but save just enough energy to quickly get on the barbell and knock out 3 consistent and precise reps with minimal time between them. Keep the weight light enough that you don’t slow down or struggle to maintain form. The calories plus the power snatches should take about a minute max each round.

Workout of the Day
AMRAP in 12 minutes:
12 box jumps
10 deadlifts
8 pull ups (strict or kipping)

Your deadlift weight should be very light today; all ten reps should be easily done unbroken every round. Scale the pull ups to a difficulty at which you can always jump up for a quick set of 2 or 3. Banded pull ups or ring rows are great options. Try to keep a steady pace across all three movements, and dial back the intensity if you need a break after the skill work.

standard: 95/65 pound bar, 20/12 inch box
rx: 135/95 pound bar, 24/20 inch box
sport: 155/105 pound bar, 24/20 inch box, chest to bar pull ups
metcon: 4×2:20 on, 0:40 off

Skill
6 rounds:
5-10 ring rows
5-10 ring dips
Wall walk plus a 10-20 second hold

Rest about a minute between rounds

Choose a difficulty for both the rows and the dips that lets you get 5-10 reps per round, but makes it quite tough to do so. Focus on keeping a hollow body position throughout the wall walks; some folks may be flexible enough to get their noses and bellies to the wall for the hold, but if your shoulder mobility limits you then don’t push it.

Workout of the Day
3 rounds for time:
30 wall balls
400 meter run

Time cap: 18 minutes

If you’re getting your confidence with wall balls, this is a great workout to push yourself; shoot for the largest set you can manage at the start of each round, and then finish out the 30 reps as quickly as possible after that. If you go rx on most of the workouts, then consider attempting unbroken wall balls across all 3 rounds.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, 4 rounds instead of 3, attempt unbroken wall balls
metcon: 3x:3:00 on, 1:00 off

Skill
Every 2 minutes for 5 rounds:
12/8 calories
3 power cleans

This week we’re tackling the same components as last week’s lifting intervals, but in the reverse order. Note that the power cleans do not have to be touch and go this week. Take an extra second after getting off of your machine to find your stability and catch your breath, but pick a calorie count and a pace that lets you complete each round in less than a minute. The goal is stability at speed.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Push press
Back rack lunge

After every round, complete 30 drag rope single unders.

Use a barbell light enough that you’re able to do the push presses and the lunges in one unbroken set up through the round of at least 9. Try to relax your arms a little bit on the back rack lunge to give your shoulders a break. Scale the jump rope to take an easy 20 seconds or so. Don’t drop the barbell backwards after your lunges.

standard: 45/35
rx: 75/55
sport: 75/55, drag rope double unders
metcon: 6×1:20 on, 0:40 off

Skill
Front Squat
One set of 8
One set of 10
One set of 12

Target ~65%, or an increase of 5-15 pounds per set from last week

This is the last session of our weekly volume progression for front squats; the goal here is to target a very heavy set of 12 without losing proper positioning. The sets of 8 and 10 should be lighter than the 12, but not total warm-up sets. Rest about 3 minutes between sets, and make sure you know how to safely drop the bar before attempting a max!

Workout of the Day
4 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories
1 minute of rest

Try bumping up your kettlebell weight by 4 kilograms if your default weight is one at which you’re very confident; it’s ok to break up the swings into sets as low as 5 today as long as your technique remains strong. Be strict about your push up standards, and go fast on the machine! Tally up all of your swings, push ups, and calories for your total rep count.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
500 meter run
30 weighted step ups (one dumbbell)
15 strict pull ups

You can hold the dumbbell any way you’d like for the step ups, but the rack position will likely be the most efficient. Make sure you’re able to move through reps of the step up without losing stability, and scale the weight down if need be. Choose a pull up difficulty at which it never takes more than 3 minutes to get through 15 reps.

standard: 35/20 pound dumbbell, 20/12 inch box
rx: 50/35 pound dumbbell, 24/20 inch box
sport: double dumbbell step ups: 2×40/25 pounders, 24/20 inch box
metcon: 4×5:00 on, 1:00 off