Category: Workout of the Day

Skill
Tempo Front Squat:
6 sets of 3 reps
3 second descent, 3 second hold at the bottom, fast up, 3 seconds between reps

Target 65-75% of your max

Make sure you’re holding in an active squat in the bottom position! Lighten up the weight if you feel that you aren’t able to keep your chest up, knees out, and heels flat across the whole set.

Workout of the Day
For time:
30 wall balls
40 kettlebell swings
50 box jump overs
40 kettlebell swings
30 wall balls

16 minute time cap

Try to settle into a steady pace as you work through this, thinking ahead to how much energy you’ll need to tackle the last set of wall balls. Hang on to your medicine ball for slightly larger sets than you want to on that last effort. Scale the kettlebell weight to one at which sets of ten across the whole workout are very manageable.

standard: 16/12 kg KB, 20/12 inch box, 12/8 lb ball
rx: 28/20 kg KB, 24/20 inch box, 20/14 lb ball
sport: 28/20 kg KB, 24/20 inch box, 20/14 lb ball, unbroken wall balls
metcon: 5:00 on, 1:00 off, 5:00 on

Skill
8 sets of:
3 ring muscle up transitions with no dip (feet on ground, banded, or jumping)
3 high ring swings

Pick a transition drill that you can hit with solid technique on every set. Stay in the bottom of the dip when you turn over onto the rings rather than pressing up out of it: this will help you focus on a low and efficient movement rather than rush to a locked out position. If you’d rather work on strength, or if you missed Monday, then feel freet to back up to Monday’s skill work.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
6 rounds:
45 seconds of power snatches
45 seconds of calories
45 seconds of rest

Use a light weight for your power snatches; you should be able to hit sets of roughly ten throughout the workout without too much trouble. Try to get up to speed quickly on the machine each round, but don’t pick such an aggressive pace that you can’t recover in the 45 seconds you’ll have.

standard: 65/45
rx: 75/55
sport: 95/65
metcon: 6×1:30 on, 0:45 off

Skill
AMRAP in 8 minutes:
3 kipping swings
3 toes to bar
3 kipping swings
9 push ups

Today’s skill piece is all about tempo and position control on the bar. The goal is to move through all 9 reps on the bar (swings, toes to bar, swings) without dropping off or losing your cadence. Be sure that you’re jumping onto the bar from directly underneath it so that you aren’t getting into an awkward swing right off the bat. If you find that sequence to be too easy, bump the toe to bar volume up to 5-7 without changing the kipping swing volume. A small change will go a long way. Scale the push ups to a difficulty that lets you maintain sets of 3 throughout.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
3 rounds for time:
45 medicine ball sit ups
15 push jerks

15 minute time cap

Scale the push jerk weight to a difficulty that lets you hit sets of 5 across the whole workout. If you’re able to do substantially more than that in a single set, consider bumping the weight up a bit. If you’re down to sets of three, you’ve almost certainly gone too heavy. Focus on keeping a solid core position during your jerks; your abs will be tired after the sit ups, but you need to keep your stability regardless.

standard: 75/55 lb bar, 12/8 lb ball
rx: 115/85 lb bar, 20/14 lb ball
sport: 135/95 lb bar, 20/14 lb ball
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus one power snatch

Pick a jump rope volume and difficulty that you can finish in a single easy set in under ten seconds. The jump rope buy-in is to keep you moving and give you a chance to practice transition and setup technique. Feel free to get heavy on the lift as long as you can keep a quick and smooth transition.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
AMRAP in 7 minutes:
70 drag rope single unders
24 alternating dumbbell hang squat cleans

Rest 2 minutes

AMRAP in 7 minute:
70 drag rope single unders
24/18 calories

Record two separate sets of rounds and reps for this workout. If the sets of 70 drag rope single unders are pretty easy for you, use them as a recovery effort so that you can catch your breath and get back into the cleans and calories at a quick pace.

standard: 35/20
rx and sport: 50/35
metcon: 7:00 on, 2:00 off, 7:00 on

Skill
8 sets of:
3-5 ring dips plus a 10 second ring support hold
3-5 strict pull ups (banded, unassisted, or weighted)

Try to move straight from the ring dips to the support hold to the pull ups, but give yourself a minute or two of rest between sets. If unassisted dips are too tough, throw a band under your knees or use your feet for a little push off of the ground.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
For time:
27-21-15-9
Deadlift
Lateral burpee

16 minute time cap

Scale the deadlift to a weight that lets you complete the rounds of 27 and 21 in no more than three sets, with minimal rest in between. The goal for this workout is to be able to move at a pretty continuous pace. Avoid hitting the round of 27 burpees at too aggressive of a tempo! If you’ve got gas in the tank after the first round, you can pick it up when you get to the set of 21.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 5×2:00 on, 0:30 off

Workout of the Day
For time:
1,000 m run
50 overhead squats
50 pull ups (strict or kipping)
50 overhead squats
1,000 m run

30 minute time cap

Use a very light weight on the overhead squat! You should be able to easily do sets of 15 when you first start the squats. For the pull ups, scale the difficulty so that you’re able to maintain steady sets of 5 throughout the whole effort. Challenge yourself on the run today; consider not scaling that first 1,000 m buy-in, and playing it by ear if and when you make it to the second run.

standard: 45/35
rx: 65/45
sport: 75/55
metcon: 3×7:00 on, 1:00 off

Workout of the Day
6 rounds:
2 minutes to complete:
200 m run
Max power cleans in the remaining time
1 minute of rest

Pick a run distance that will leave you about 45 seconds to a minute for your power cleans. Scale the power clean weight to a load that lets you hit steady but tough singles. If you’re able to go touch-and-go, you may be working with too light a weight. That being said, if you’re strong enough that you can hit touch-and-go reps at the rx weight, don’t scale up! Get a lot of reps in at 155/105.

standard: 95/65
rx: 155/105
sport: 155/105, 300 meter run
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Power clean plus front squat plus split jerk

Then

8 minutes to work up to a heavy squat clean and split jerk

Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes of free lifting you can slow down the lifting tempo a bit, take more rest, and work up to a max. If you’re newer, feel free to stay on the clock and practice any drill sequences your coach gives you.

Workout of the Day
AMRAP in 10 minutes:
Devil presses

At the start of every minute, complete 15 air squats

This will probably feel like a wrestling match with yourself. Happy Friday!

Scale the squats to take no more than 25-30 seconds when you’re totally exhausted. Use your favorite snatching dumbbell on the devil presses.

standard: 35/20
rx: 50/35
sport: Double dumbbell devil presses: 2x 40/25 lb
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
AMRAP in 8 minutes:
Wall walk plus 10 second hold
20 second L-sit
8 kipping pull ups or kipping swings (regular kip, not butterfly)

We’re working on some basic gymnastics positioning drills today, all of which rely on a solid and stable core position. Focus on keeping a hollow body at the top of your wall walk, and feel for the similar rib-down core positon on the L-sit. You’ll also be passing through that position in the initial rising motion of each kipping pull up. If you’d like an additional challenge, do chest-to-bar pull ups.

Workout of the Day
For time:
10-20-30-40
Kettlebell hang snatch
50 double unders after each round of kettlebell snatches

15 minute time cap

Switch arms whenever you’d like on the kettlebell hang snatches, as long as you get a roughly even amount of work on both side. Use a weight that you’re comfortable managing for the 100 total reps in this workout. Scale the jump rope volume and difficulty so that each round of jump rope takes no more than a minute and a half. Your shoulders and grip will be put through their paces today, so focus on efficient movement and relaxing on the double unders as best you can.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg, drag rope doubles
metcon: 3×3:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Two power snatches plus one overhead squat

Then

8 minutes to work up to a heavy power snatch or squat snatch

Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes of free lifting you can slow down the lifting tempo a bit, take more rest, and work up to a max. If you’re newer, feel free to stay on the clock and practice any drill sequences your coach gives you.

Workout of the Day
AMRAP in 10 minutes:
Front rack lunge
At the 0:00 minute mark: 25 clean and jerks before starting your lunges
At the 5:00 minute mark: 50/40 calories before resuming your lunges

It’s pretty important in this workout that you choose a barbell that will challenge you on the clean and jerks. If you get through that first buy-in of 25 reps too quickly you’ll end up lunging for about four minutes straight. That won’t be fun. Bump the weight up just enough that you’re debating singles vs. small sets. Record the total number of lunges that you accumulate.

Share a machine in large classes; one person will do the workout as written, and the other will do the calories at 0:00 and the clean and jerks at 5:00.

standard: 95/65 lb bar
rx: 115/85 lb bar
sport: 115/85 lb bar, 35 clean and jerks, 75/60 calories
metcon: 5×1:30 on, 0:30 off