Category: Workout of the Day

Skill

5 sets of 5 strict press

Target about 65%

Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of strict presses in this progression.

Workout of the Day

3 rounds for time:
400 meter run
21 toes to bar
12 deadlifts

16 minute time cap

Challenge yourself on the deadlift weight today; it’s ok if it’s heavy enough that you can only average 3 reps at a time. Scale the range of motion on the toes to bar so that you can always jump up for a quick set of 3-5 reps.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 3×3:00 on, 1:00 off

Skill

10 sets of 3 strict pull up

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 pull ups tough by the later rounds, and bump the difficulty up just a bit from two weeks ago if you did it then.

Workout of the Day

AMRAP in 9 minutes:
12 thrusters
24 double unders

Keep your thruster weight light enough that you can do most rounds unbroken. Scale the jump rope to a volume and difficulty that takes you no more than 30 seconds on average.

standard: 55/45
rx: 75/55
sport: 95/65, drag rope double unders
metcon: 3×2:30 on, 0:30 off

Skill

EMOM for 5 minutes:
Squat clean
then
8 minute to work up to a heavy squat clean

Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. If a power clean is a stronger movement for you that a squat clean, feel free to do that instead, but follow up each power clean with a front squat.

Workout of the Day

AMRAP in 7 minutes:
14 box jump overs
7 hang power cleans

This is a short one; move quickly, but make sure you’re focused and stable enough to land each of your box jump overs safely. Use a tough weight, but one at which you never drop to single reps.

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
metcon: 3:00 on, 1:00 off, 3:00 on

Workout of the Day

AMRAP in 20 minutes:
500 meter run
40 sit ups
30 dumbbell push jerks

Use a dumbbell that you’re comfortable getting overhead for moderately high volume; plan on doing somehwere around 100 total reps of the push jerk. Do your best to keep a solid tempo on the sit ups in the later parts of the round when the burn really sets in!

standard: 35/20
rx and sport: 50/35
metcon: 5×3:00 on, 1:00 off

Skill

7 rounds, 30 seconds on, 1 minute off:
5 touch and go power cleans, then max lateral burpees in remaining time

Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until the 30 seconds are up.

Record the total number of lateral burpees completed.

standard: 86/55
rx: 115/85
sport: 135/95

Workout of the Day

5 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of calories
15 seconds of rest

Load your barbell to a weight that lets you always hit a quick set of 5; it shouldn’t be so heavy today that you’re ground down to 2 or 3 at a time, especially not in so short a workout. Push hard on the machine and see if you can work through the fast breathing on the strict press.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off

Skill

7 rounds, 30 seconds on, 1 minute off:
5 touch and go power cleans, then max lateral burpees in remaining time

Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until the 30 seconds are up.

Record the total number of lateral burpees completed.

standard: 86/55
rx: 115/85
sport: 135/95

Workout of the Day

5 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of calories
15 seconds of rest

Load your barbell to a weight that lets you always hit a quick set of 5; it shouldn’t be so heavy today that you’re ground down to 2 or 3 at a time, especially not in so short a workout. Push hard on the machine and see if you can work through the fast breathing on the strict press.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 10×0:45 on, 0:15 off

Workout of the Day

AMRAP in 20 minutes:
400 meter run
20 box jumps
20 kettlebell swings

Try to spread your effort evenly across all 3 movements and all 20 minutes today. Modify the box jump to step ups if you have issues with that movement, and scale the kettlebell weight to one that lets you maintain sets of at least 7 or 8 reps.

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

Skill

To be completed after the workout:

15 minutes of mobility
Coach’s choice, or:

2 minute half saddle per leg
2 minute pigeon stretch per leg
2 minute standing straddle
1 minute down dog
2 minute twisted cross per arm

Skill

5 sets of 5 back squat

Target about 65%

Increase your weight by 5-10 pounds over the squats from 2 weeks ago. Try to hold the same weight across all 5 sets. One more round through the presses and squats starting next week!

Workout of the Day

4 rounds:
1 minute of hang power cleans
1 minute of strict pull ups
1 minute of calories

Use a hang power clean weight that lets you hang on to quick sets of 5-10 reps. Feel free to challenge yourself with the difficulty on the strict pull ups, but be dilligent about keeping full range of motion; if you can’t get your chin over the bar at the top, then either rest until you can or add more assistance. There’s no rest interval today, so take a steady pace on this one.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 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 for time:
200 meter run
27 wall balls

16 minute time cap

Why 27? 25 isn’t enough, and 30 is too many! Consider using a light enough wall ball that you can hit one or more rounds unbroken. If you’re feeling strong today, then use your regular wall ball weight and go for a unbroken sets (or as close as you can get). Hang on, keep throwing, and see if you surprise yourself with what you can do.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, unbroken on all rounds
metcon: 4×2:00 on, 0:30 off

Skill

EMOM for 5 minutes:
Squat snatch
then
8 minute to work up to a heavy squat snatch

Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. Practice catching as low as you’re able to securely go; don’t feel pressured to hit a depth that’s unreasonable or weak for you just because it says “squat snatch.”

Workout of the Day

AMRAP in 8 minutes:
40 drag rope single unders
12 deadlifts
12 lateral burpees

Load your bar to a weight that lets you keep moving quickly; you shouldn’t have to break the deadlifts up into more than 3 quick sets at any point. The lateral burpees will likely be where your conditioning is really tested, with the drag rope singles serving as a slight recovery.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×1:30 on, 0:30 off