Category: Workout of the Day

Skill
7 rounds:
2 high ring swings
2 high ring swings plus an arm pull to horizontal
2 low ring muscle up transitions (grounded, banded, or jumping), with a dip

Rest a minute or two between rounds

We’re getting back on the high rings and practicing the swing today. If you’re new to the high rings, just get comfortable with the tempo of the swing for 4 reps per round. If you’re comfortable with that, start to add the arm pull on reps 3 and 4; the goal of the arm pull is to follow through off the momentum of the swing without breaking the body out of a strong position. Your body should keep the same angle relative to the ground during the arm pull, and you should be in a hollow position.

If you’re able to consistently get your hips to the height of the rings with good angle and position on the arm pulls, then consider adding one muscle up attempt at the end of each round (after the low ring transition drills).

If you’re comfortable with ring muscle ups, then do one unbroken set of them at the end of each round (after the low ring transition drills). Don’t neglect your basic positioning and transition drill, no matter how strong your muscle ups are.

Workout of the Day
5 rounds:
30 seconds of deadlifts
60 seconds of calories
90 seconds of rest

The one-to-one work/rest ratio here implies a pretty high level of intensity; pick a deadlift weight that lets you hang onto the barbell for one large but steady set, and then try to drop it and hop on your machine early enough that you have the whole 60 seconds to work. This format will definitely not be an all-out sprint, but the 90 second rest will let you take a much more aggressive pace than you could in a tighter interval.

If we’re short on machines, one partner will work during the other partner’s rest interval; the coach will have the clock on a 30 second/60 second interval.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×90 seconds on, 90 seconds off

Skill
6 rounds:
3 tempo front squats
Immediately into a large set of push ups (~80% of a max set)

Front squat tempo:
3 second descent, 3 second hold at parallel, fast drive up, 3 seconds between lifts

Target weight: ~65-75%

Keep the weight light enough that you can maintain excellent form and a strict tempo across all six sets of three reps. After you finish each set, drop immediately into a large set of push ups. Stop the set when you feel like you’ve done about 80% of the reps that you could hit in a max set. Scale the push up difficulty so that you’re able to hit at least ten reps per round on average.

Rest 1-2 minutes between rounds.

Workout of the Day
AMRAP in 12 minutes:
12 thrusters
9 toes to bar
60 double unders

All three of these movements have the potential to be quite tough; know your limits and scale so that you’re hitting your intensity goal for the day. Scale the thrusters by lowering the weight, the toes to bar by lowering the range of motion or switching to a sit up variant, and the double unders by dropping the volume or switching to drag rope single unders (80-120 reps per round). Settle into a steady pace, and break early and often if these skills are hard for you.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 1:00 off

Skill
6 rounds:
3 strict pull ups
5 kipping pull ups
7 ring rows

Rest one or two minutes between rounds.

Each round has you working from low reps on a tough movement to higher reps on an easier movement. Scale the difficulty of each so that you can keep the rep scheme as close as possible to the way that it’s written. Move quickly from one pull up variant to the next.

Workout of the Day
For time:
10-20-30 lateral burpee
10-15-20 power clean

18 minute time cap

Hold off on putting equipment away until everyone finishes; support your neighbor!

Today’s rep scheme is identical to last Wednesday’s, but the difference in movements will change the effect of the workout substantially. This will be a much more intense conditioning challenge, with less standing (or kneeling) around waiting for muscles to recover enough to perform the next rep. Pace the workout with the last round (30 lateral burpees and 20 power cleans) in mind. Choose a weight that puts you on the edge of quick singles or small sets.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7×1:40 on, 0:20 off

Skill
EMOM for 8 minutes:
2 lateral burpees plus one power snatch
plus 2 lateral burpees plus one squat snatch

This skill piece focuses on the same transition and quick set-up techniques as last Tuesday’s work, but increases the complexity and range of motion of the lift. Take an extra beat or two to make sure that you’re balanced and set up for a solid lift before pulling the bar off the floor. You’ll likely need to stay proportionally lighter than last week to stay in control and on time.

Workout of the Day
For time:
21-18-15-12-9-6-3
Alternating dumbbell hang power clean and jerk
Box jump over

15 minute time cap

The hang power clean and jerk is an easier and more efficient movement than something like a full power snatch from the floor, so do your best to hang on for large (possibly unbroken) sets. If the weight feels manageable, there’s no need to drop underneath the dumbbell on the clean or the jerk. Keep a quick pace and precise footwork on the box jump overs.

standard: 35/20 lb DB, 20/12 inch box
rx: 50/35 lb DB, 24/20 inch box
sport: 50/35 lb DB, 24/20 inch box, 24-21-18-15-12-9-6-3 rep scheme
metcon: 3×3:00 on, 1:00 off

Skill
6 rounds:
5 ring dips
10 second ring support hold
20 second L sit (on the ground)
30 second supine plank

Rest about a minute between rounds

You’ve got a full menu in each round! Break up each movement as needed but try to work smoothly and quickly through the full round before taking long rest. Scale the dips with a band or with feet on the floor.

Workout of the Day
6 rounds:
40 seconds of front rack lunges
20 seconds of rest
40 seconds of calories
20 seconds of rest

Do your best to hang onto the lunges for one big set each round. The goal is to fill both 40 second intervals with work and then get a short 20 second break to transition and set up for another work interval. Pace your moment-to-moment effort accordingly.

standard: 75/55
rx: 115/85
sport: 115/85, overhead lunges
metcon: 12×0:40 on, 0:20 off

Workout of the Day
AMRAP in 25 minutes:
200 meter farmer’s carry (one KB, one DB)
30 kettlebell hang power snatches
40 kettlebell deadlifts
500 meter run

Focus on the kettlebell snatch when you’re choosing your weights today; the kettlebell deadlift will be relatively easy weight-wise, though it will definitely tire out your hamstrings for the run. Once you’ve chosen a kettlebell weight, select a dumbbell that’s within 5 or 10 pounds of that.

standard: 16/12 kg KB, 35/20 lb DB
rx and sport: 24/16 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Workout of the Day
3 rounds:
2 minutes of hang power cleans
30 seconds of rest
2 minutes ring dips
30 seconds of rest
2 minutes of thrusters
30 seconds of rest

At the start of each 2 minute work interval, run 200 meters

Use a barbell weight that lets you hit two or three sets of 5-10 thrusters each work interval. You should have about a minute left on each station after the run, so modify the distance appropriately. Scale the ring dips to banded dips or push ups.

standard: 75/55
rx: 95/65
sport: 115/85, ring dips on the high rings (muscle up to start each set)
metcon: 9×2:00 on, 0:30 off

Skill
8 rounds:
3 grounded, banded, jumping, or high ring muscle up transitions
No dip on the first 2 reps
On the final rep of the set, pause in the catch position for 2 seconds, and then transition out of it.

You can choose the difficulty of your muscle up drill here; keep your feet on the ground, grab a band, practice jumping, or commit to full ring muscle ups. Stay low in your catch on all three reps, and don’t follow through on the dip until the last rep. Be dilligent about that pause!

Workout of the Day
AMRAP in 8 minutes:
12 burpee box jumps
3 kipping pull ups
3 toes to bar

Rest 2 minutes

AMRAP in 8 minutes:
20/15 calories
3 kipping pull ups
3 toes to bar

We’re putting our pull up and toe to bar work to practice in the workout today; the combined set sizes are relatively small compared to the other component in the AMRAPs, but you’ll need that set size to stay manageable so that you can keep good technique across both 8 minute intervals. Try to scale the range of motion of both the pull up and the toe to bar so that you can hit the 3 and 3 in a single unbroken set. Keep your pace up on the burpees and calories! Record two sets of rounds and reps for this workout.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, 3 ring muscle ups instead of the pull ups and toes to bar
metcon: 8:00 on, 2:00 off, 8:00 on

Skill
Tempo deadlift
6 sets of 3 reps

Fast up, 3 seconds hold at the top, 3 second descent, touch-and-go at the bottom.

Keep the weight to about 65-75% of your max and focus on speed up and precise tempo.

If you find yourself falling out of the tempo, drop the weight down to something a bit lighter.

Workout of the Day
AMRAP in 15 minutes:
15 kettlebell swings
30 sit ups
90 drag rope single unders

Keep the kettlebell on the lighter side today; your back will be pretty fatigued after the deadlifts, and the goal of today’s workout is to get some general conditioning work at a lower level of impact than Monday’s and Wednesday’s workouts. Settle into a sustainable pace and cruise through it.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 8 minutes:
2 toes to bar
3 kipping pull ups (regular kip, not butterfly)
2 toes to bar

We already got a chance to practice transitioning from toes to bar to kipping swings; today we’re making the transition between toes to bar and full kipping pull ups, ideally in a single unbroken set. To scale the difficulty, pull the target range of motion of the toe to bar down a little bit, and substitute kipping swings for the kipping pull ups. Using a band for toes to bar doesn’t work, so unfortunately this isn’t a drill sequence that can be done band-assisted and unbroken. If you’d like to separate out the toes to bar and the kipping pull ups so that you can use a band on the latter, then just hit 4 and 3, respectively, with a moment to get your feet into the band after the toes to bar.

If you need to bump up the difficulty, add one rep to each portion of the sequence (3-4-3). Note that that’s almost a 50% jump in total volume, so don’t add more than that.

Workout of the Day
For times:
10-20-30 push ups
10-15-20 squat cleans

16 minute time cap

Written out, this workout is: 10 push ups, 10 squat cleans, 20 push ups, 15 squat cleans, 30 push ups, and finally 20 squat cleans. You’re tackling 60 push ups and 45 squat cleans total, so consider that volume when you’re thinking about your scaling options. The push ups should be tough enough that unbroken is not happening, but sets of 5 are almost always manageable. The squat cleans will likely be singles the whole way through, but they shouldn’t be so heavy that you’re taking more than 5 seconds of rest between them on average. Mentally prepare yourself for the ascending rep scheme; it can get tough.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×3:00 on, 1:00 off