Category: Workout of the Day

Workout of the Day
Gym Closed!
Happy napping!
Back to regular hours tomorrow.

Workout of the Day
Just one class today at 9 am, with open gym from 10-11.

Happy Thanksgiving!

Workout:
4 rounds of 5 minutes on, 2 minutes off:
10 goblet lunges
10 push ups
10 goblet squats
10 push ups

At the start of each interval, complete:
Round 1: 20 burpees
Round 2: 25 burpees
Round 3: 30 burpees
Round 4: 35 burpees

Use a single dumbbell or a single kettlebell, and pick a weight that lets you move through each round of squats/lunges in 2 quick sets at most. Settle into a steady pace on the burpee buy-in each round; do your best to finish all of the burpees with time to spend on the AMRAP in the later rounds!

standard: 35/20 pound dumbbell, OR 16/12 kg kettlebell
rx and sport: 50/35 pound dumbbell, OR 24/16 kg kettlebell
metcon: 4×5:00 on, 2:00 off

Skill
5 rounds:
3-5 hard strict pull ups
5-10 easy strict pull ups or ring rows
Rest 1-2 minutes

We’re doing one last repeat of last Tuesday’s pull up work today; try to increase on the number of “hard” strict pull ups by 1 rep per round over last week, ideally keeping the “easy” strict pull ups the same. Good luck!

You’ll be tackling two different difficulties of pull ups in this bodyweight strength work. You might do unassisted pull ups for the “hard” reps and banded pull ups for the “easy” reps, or lightly banded pull ups for “hard” and heavily banded for “easy,” or heavily banded for “hard” and ring rows for “easy.” Whatever your setup, the goal is to move immediately from one style to the next, and to have the second set of pull ups be easy enough that you can get about twice as many as you got on the first set. Rest a minute or two between sets.

Workout of the Day
AMRAP in 8 minutes:
30 double unders
6 deadlifts

Pick a heavy deadlift weight; you should always be able to do the 6 reps in at most 2 sets, but it’s ok if that gets tough by the end of the 8 minutes. Modify the jump rope volume and difficulty so that they take no more than 30-45 seconds per round.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 4×1:40 on, 0:20 off

Skill
~10 minute of handstand practice

Spend the time working on whatever drills you find challenging. Below is a list of handstand drills in roughly ascending order of difficulty. If you aren’t sure where to start, ask your coach!

Plank
Box shoulder stand
Pike handstand off box
Wall walk
Wall facing handstand kick up
Crow stand
Cartwheel
Handstand walk
Freestanding handstand hold

Workout of the Day
5 rounds:
1 minute of push jerks
30 seconds of rest
1 minute of calories
30 seconds of rest

Load your bar to a weight that forces you to break up the minute into 2 or 3 smaller sets; you should be going heavy enough that even with the 30 second rest bracketing the intervals you still need multiple efforts to make it through the minute. Push the pace on the calories!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:30 off

Skill
EMOM for 10 minutes:
Power snatch plus 2 overhead squats

Keep the bar overhead after standing up on the power snatch, then complete 2 overhead squats. Limit your range of motion on the overhead squats so that you’re able to keep the bar locked out, your heels flat, and your chest up; never push for a full depth squat at the expense of good technique.

Workout of the Day
For time:
30-20-10
Front squat
Lateral burpee

14 minute time cap

Pick a light enough front squat weight that you can hang on to an average set size of 10 reps. Settle into a steady pace on both movements until you hit the last 20-30 reps of the workout; if you want to accelerate, that’s the time to do it.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off

Workout of the Day
5 rounds:
1:30 of step ups (unweighted)
1:30 of calories
1:30 of rest

Settle into a steady pace on the step ups, and then push hard on the machine; you’ll definitely be getting more step ups than you are calories, but there’s a pretty hard upper limit on how fast you can go on them. Avoid getting into the range of inefficient diminishing returns on the step ups, and instead apply that extra energy to the machine in the second 1:30 of work.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 5×3:00 on, 1:30 off

Workout of the Day
4 rounds for time:
20 alternating dumbbell power snatches
15 wall balls
15 toes to bar
15 wall balls

24 minute time cap

Grab a dumbbell weight that you’re comfortable snatching for sets of 10, and consider scaling the wall balls so that you can go unbroken on them in most of the rounds. Modify your range of motion on the toes to bar so that you’re able to maintain sets of 5 throughout most of the workout.

standard: 35/20 pound dumbbell, 12/8 pound wall ball
rx: 50/35 pound dumbbell, 20/14 pound wall ball
sport: same as rx, but 5 rounds for time
metcon: 4×4:00 on, 1:00 off

Skill
Back Squat
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Be sure to ask for two spotters on your last set if you plan on going hard.
Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 7 minutes:
16 push ups
8 power cleans

Rest 2 minutes

AMRAP in 7 minutes:
20/16 calories
8 power cleans

Record your rounds and reps separately for both AMRAPs. Use a power clean weight that has you doing steady singles or small sets throughout the workout. Scale the push ups with the goal of never dropping down to one rep at a time.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7:00 on, 2:00 off, 7:00 on

Skill
EMOM for 10 minutes:
3 power cleans (quick singles)

Practice quickly and fuidly setting up for each rep of the power clean today. Keep the weight light enough that you don’t feel like you have to spend a lot of time between reps fiddling with your positioning before you go again.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Power snatch

12 minute time cap

Scale the power snatches to a weight that lets you hang on to sets of about 5 throughout the workout, without too much rest in between. Modify the pull up difficulty by adding a band or switching to ring rows so that you can keep a similar set sizes and cadence as the power snatches.

standard: 65/45
rx: 95/65
sport: 95/65, chest to bar pull ups
metcon: 3×2:30 on, 0:30 off

Skill
Strict Press
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 12 minutes:
15 box jump overs
15 Russian kettlebell swings
30 sit ups

Russian swings just come up to eye level, so push for a heavier weight than you typically swing in a workout. Settle into a steady pace on all three movements, and stay focused on safe and accurate jumps on your box jump overs as you start to fatigue.

standard: 16/12 kg KB, 20/12 inch box
rx: 32/24 kg KB, 24/20 inch box
sport: 32/24 kg KB, 30/24 inch box
metcon: 6×1:30 on, 0:30 off