Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one kettlebell and one dumbbell)
500 meter run
20 toes to bar
50 double unders

Pick a dumbbell and kettlebell that are within 5 or 10 pounds of each other for the farmer’s carry, and try to push the pace so that you spend as little time holding them as possible. Scale the range of motion on the toes to bar so that you can usually jump up for a quick set of 3-5 reps, and choose a volume and difficulty of jump rope that you can finish in about a minute. You’ll be spending the majority of your time on the carry and the run today, so gear up mentally to keep a strong pace on them.

standard: 16/12 kg kb, 35/20 lb db
rx: 24/16 kg kb, 50/35 lb db
sport: 24/16 kg kb, 50/35 lb db, drag rope double unders
metcon: 5×3:00 on, 1:00 off

Skill
Front Squat
5 sets of 5 reps

Immediately after each set of front squats, complete a large set of push ups.

Target about 70% of your max front squat for your weight today (don’t add weight from the previous front squat/push up session: do more push ups instead).

Scale the push ups so that you can hit at least 10 reps every set. Keep going until you feel like you’ve done about 80% of a max set, and then stop there. Rest a few minutes before starting up on the front squats again.

Workout of the Day
3 rounds for time:
400 meter run
15 clean and jerks

15 minute time cap

Use a barbell weight that puts you right on the edge of quick singles and small sets for this workout. If you’re very comfortable with the clean and jerk, try pushing the set size just a little bit; some advanced athletes may even be able to hit the clean and jerks unbroken at the rx weight. Do your best to keep a steady pace on the run, and avoid treating it as total recovery from the lifts.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×3:00 on, 1:00 off

Skill
Deadlift 5 sets of 5 reps

Rest about 2 minutes between sets.

We did a 5×5 deadlift last week with some additional push ups after each set, so try to push the weight just a little bit heavier today to make up for the lack of push ups. Target about 75-80% of your max deadlift for the last couple of sets. You won’t be on a set interval for this; your coach will give you about 15 minutes to work through the 5 sets of 5 after you’ve warmed up, so proceed at your own pace.

Workout of the Day
AMRAP in 15 minutes:
15 box jumps
15 kettlebell swings
30 sit ups

Choose a manageable weight for your kettlebell today; you should be able to finish your 15 swings in no more than 2 sets for the majority of your workout. Settle into a steady pace on all three movements, and try keeping your transitions smooth and quick if you have the energy for it.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Snatch (power or squat)
Immediately into:
6 minutes to work up to a heavy single on snatch

Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on your own time to work up to a max if you’d like. Pick power snatch or squat snatch when you start the EMOM and stick with it throughout the skill work.

Workout of the Day
AMRAP in 12 minutes:
12 devil presses
21 goblet squats
200 meter run

Grab a dumbbell weight that you’re comfortable snatching for the devil presses, and then hang onto it for the goblet squats. There aren’t any bonus points for not setting the dumbbell down between the devils presses and goblet squats, but a high-five might be in order!

standard: 35/20
rx and sport: 50/35
metcon: 6×1:40 on, 0:20 off

Skill
6 rounds:
3 hard strict pull ups
6 easy strict pull ups
Rest 1-2 minutes

If you did this skill work 2 weeks ago, keep the same band combinations and try to get a few more reps on the second set (the easy pull ups) in each round.

Use any combination of weights and bands that lets you hit 3 hard reps, quickly reduce the difficulty, and then follow up with about 6 more easy reps.

Workout of the Day
AMRAP in 7 minutes:
25/20 calories
50 double unders

Rest 3 minutes

AMRAP in 7 minutes:
25 push presses
50 double unders

Use a very light barbell for the push presses today; the 25 reps in the second AMRAP should take you at most 3 quick sets to work through. Push the pace on the machine, and try to hang on when you get to the jump rope in each AMRAP. Pick a volume and difficulty on the jump rope that takes no more than a minute per round. Record your rounds and reps separately for each of the two AMRAPs.

standard: 55/45
rx: 75/55
sport: 75/55, drag rope double unders

Skill
EMOM for 4 minutes:
Clean and Jerk
Immediately into:
6 minutes to work up to a heavy single on clean and jerk

Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on your own time to work up to a max if you’d like. Power clean or squat clean, push jerk or split jerk: use whatever style you prefer.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 power snatches
6 push ups
9 air squats

Happy Birthday, Mason! For Mason’s birthday workout we’ll be doing the classic benchmark workout The Chief, but with the twist that you’ll be snatching instead of doing power cleans. Use a relatively challenging weight on the power snatches; the rx weight is the heaviest that you’ll see for this movement in a class, so select something that forces you to slow down, get your bearings, and focus on each rep.

Record your rounds and reps separately for each of the five AMRAPs, then add them all up at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Workout of the Day
For time:
400 meter run
60 burpee box jumps
800 meter run (two 400’s)
100 step ups
1,600 meter run

Time cap: 40 minutes

For the 800 meter run, complete two 400 meter runs so that the distance is accurate. For the 1,600 meter (1 mile) run, you’ll head towards town on second street until you get to the last speed limit sign before it turns up onto L street. Turn around and return from there. If the burpee box jump is a rough movement for you, cut the number down to 40. The run distances can be modified to 400-500-1,000 if needed, but consider keeping them where they are and getting some practice in on longer distances.

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×7:00 on, 1:00 off

Workout of the Day
4 rounds, 5 minutes on, 1 minute off:
12 front squats
12 toes to bar

At the start of each 5 minute interval, complete a 500 meter medicine ball carry.

Scoring will be Chief-style, so you’ll start on the front squats each of the 4 times that you come back in from the carry.

Use a front squat weight that you can hang on to for at least 6 reps per set throughout the whole workout. Scale the toes to bar by adjusting the range of motion; you should be able to always pop up to hit 2 or 3 reps after a short rest.

standard: 85/65
rx: 115/85
sport: 135/95
metcon: 4×5:00 on, 1:00 off

Skill
5 sets of 5 deadlifts
Immediately after each set of deadlifts, complete a large set of push ups

Target ~70% for your deadlift weight (don’t add weight from week 1: do more push ups instead).

Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% of what you feel is your max set; you don’t want to hit a huge number in the first two rounds and then completely crash in the next three. Try to target one or two more push ups per round than last week. We’ll be repeating this skill work one more time next week, so track your push up count.

Workout of the Day
5 rounds:
45 seconds of Russian kettlebell swings
15 seconds of rest
45 seconds of sit ups
15 seconds of rest
45 seconds of calories
15 seconds of rest

Grab a heavy kettlebell for today’s swings; you’ll only be going up to eye height for the Russian swing, so you should be able to manage something a little heavier than you typically use. Keep a steady pace on the sit ups and machine, and note that the 15 second rest time will mostly be used transitioning.

standard: 16/12 kg
rx: 32/24 kg
sport: 32/24 kg, American swings
metcon: 15×45 on, 15 off

Skill
AMRAP in 8 minutes:
15 second ring support hold
15 second L sit on floor
Handstand kick up or wall walk plus 15 second hold
15 second L sit on floor

Alternate between the L sits and the support/handstand holds for 8 minutes. If you need to tuck one or both legs in on the L sit so that you can hold for the full 15 seconds each time, definitely do that; that’s preferable to short bursts with fully extended legs. Use a band on the ring support if needed, and modify the handstand kick up to a wall walk if the kick up is outside your skill range.

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

Before each round of pull ups, complete 15 single arm dumbbell thrusters on each side. Complete all 15 on one side before switching to the other.

Time cap: 12 minutes

This should be a relatively quick workout if you scale the pull ups appropriately and choose a manageable dumbbell weight. Pick a pull up difficulty that lets you always jump up for a quick set of 3-5 reps. Use a dumbbell with which you are able to hang on to sets of at least 8 throughout the workout; ideally you’ll be able to hit at least a round or two of 15 unbroken thrusters.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 3×2:30 on, 0:30 off