Category: Workout of the Day

Workout of the Day

AMRAP in 20 minutes:
200 meter farmer’s carry (one KB and one DB)
30 alternating dumbbell power cleans
400 meter run

Do your best to keep a quick pace on the farmer’s carry; the faster you move, the less time you’ll spend holding the weights. The power cleans are going to be tough on your shoulders and grip immediately after the carry, but you’ll have a chance to recover those muscle groups on the run.

standard: 35/20 pound DB, 16/12 kg KB
rx and sport: 50/35 pound DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off

Workout of the Day

4 rounds for time:
12 push jerks
1 minute plank hold
500 meter run

24 minute time cap

Use a challenging weight on your push jerks; it’s ok if you have to break them into 3 or 4 sets per round, as long as it never gets sketchy or degrades to singles. Accumulate a total of 1 minute in a plank, and then take off on your run.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×5:00 on, 1:00 off

Skill

7 rounds, 30 seconds on, 1 minute off:
7 hang power snatches, then max lateral burpees in remaining time

Keep your barbell light and move quickly through the 7 hang power snatches. Set it down rather than dropping it so that you can control the bounce and get immediately into your lateral burpees. Keep a strong pace; your should have about 15-20 seconds for the burpees, so target a similar number to what you’ve been hitting in the intervals over the past few weeks.

Record the total number of lateral burpees completed.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day

AMRAP in 14 minutes:
20 sit ups
20 Russian kettlebell swings
200 meter run

If you’re gassed from the skill work, then dial back the intensity and settle into a conversational pace for the workout. Keep your swing sets small and your sit ups unhurried. If you’re feeling good and you want to push it, then hang onto larger swing sets and run quickly!

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg, full range of motion swings

Skill

8×20 sec on, 10 sec off: arch hold
8×20 sec on, 10 sec off: hollow hold

You’ll be completing a full 4 minute interval of arch holds before rolling over and doing the same for hollow holds. Be dilligent about scaling the hollow hold so that you keep a compressed core and a lower back rounded against the graound. If you feel yourself spilling your core, then tuck your arms and legs a little closer in to each other to find that strong position.

Workout of the Day

AMRAP in 10 minutes:
20 weighted step ups (single dumbbell)
10 pull ups (strict or kipping)

The step ups here are meant to be a bit of a slog, interrupted briefly by a set of pull ups each round. Scale the pull ups to take no more than about 30-45 seconds to complete, whether you’re going strict or kipping, banded or ring rows. Hold your dumbbell any way you’d like on the step ups and be sure to get all the way tall at the top before going back down.

standard: 35/20 pound dumbbell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/20 inch box
metcon: 5×1:30 on, 0:30 off

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. We’ll be doing one more round of this in two weeks’ time.

Workout of the Day

3 rounds for time:
400 meter run
60 double unders
20 back squats

17 minute time cap

This workout is a repeat from Monday, April 14th. If you completed it then, check back on your time to see if you can plan out a pace that’ll get you done a little quicker this time around.

Scale the jump rope to a volume and difficulty that lets you finish in no more than about a minute. You’ll be taking the back squat from the floor today, so make sure that you’re comfortable getting it up and overhead before and after each set. Don’t drop that bar behind you!

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
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

Workout of the Day

4 rounds:
2 minutes of calories
1 minute of devil presses
1 minute of rest

Use a dumbbell that you’re comfortable snatching for moderate volume. Keep a strong pace on the machine, then try not to slow to a crawl on the devil presses. If you’re partnered up in a big class, start exactly 2 minutes behind your partner so that you can complete the workout in the order as written. Add up all of your calories and devil presses at the end of the workout.

standard: 35/20
rx and sport: 50/35
metcon: 4×3:00 on, 1:00 off

Skill

EMOM for 10 minute:
Squat clean
Front squat

Work on your speed under the barbell and on catching in a precise squat-width stance, then follow up with an additional front squat. Feel free to go heavy as long as your form doesn’t suffer.

Workout of the Day

AMRAP in 10 minutes:
4-8-12-16-20-24-28… etc
Power cleans

Before each round, complete a 200 meter run

Load your bars to a weight at which you’re comfortable hitting quick singles throughout the whole workout. You might want to hold onto a few touch and go sets in the beginning while the rep counts are low to try to get ahead of the clock. It’s ok to use the run as a bit of a recovery, but try not to slow down too much there.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:40 on, 0:20 off

Workout of the Day

AMRAP in 8 minutes:
16 alternating dumbbell hang power snatches
8 box jump overs

Rest 4 minutes

AMRAP in 8 minutes:
20/16 calories
8 box jump overs

You have a relatively small number of box jump overs to tackle each round, so try to move quickly through them if you’re comfortable pushing the pace. Stay focused on your footwork and stay tight for all 8 reps each round. Keep a steady pace on the dumbbell snatches and calories so that you can push it on the jump overs. Record two separate sets of rounds and reps.

standard: 35/20 pound DB, 20/12 inch box
rx and sport: 50/35 pound DB, 24/20 inch box
metcon: 8:00 on, 4:00 off, 8:00 on

Workout of the Day

3 rounds for time
20 deadlifts
100 drag rope single unders
40 wall balls
100 drag rope single unders
Rest exactly 1 minute after each round before starting the next.
Time ends when you finish the last drag rope single unders in round 3

20 minute time cap

Choose a deadlift weight that lets you finish the 20 reps in no more than 3 or 4 quick and confident sets. Modify the jump rope volume to take less than about 90 seconds, and then challenge yourself on the wall balls. At 120 reps total it’s a pretty high volume, by aim to complete the full number and avoid scaling too light today.

standard: 135/95 pound bar, 12/8 pound ball
rx: 185/135 pound bar, 20/14 pound ball
sport: 205/255 pound bar, 20/14 pound ball
metcon: 3×4:00 on, 1:00 off

Skill

5 rounds:
20 seconds of power cleans
40 seconds of rest
20 seconds of lateral burpees
40 seconds of rest

Hang on to touch and go power cleans if you’re comfortable with that technique at this weight. You might find it to be substantially harder to keep touch and go reps with this 20 second interval compared to the 15 second interval from two weeks ago; listen to your body and switch to a lighter weight or quick singles if you think touch and go is too much. Keep your burpees quick, and do your best to move for the full 20 seconds each round.

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

Workout of the Day

4 rounds:
1 minute of overhead lunges
1 minute of strict toes to bar
1 minute of calories
1 minute of rest

Grab a challenging weight for the overhead lunges today. It’s ok if you can only get 6-8 done at a time, as long as your form is solid and you aren’t getting unstable in a sketchy way. Both the lunges and the toes to bar should be quite challenging. If the overhead position on the lunges doesn’t work for your shoulders, then bring it down to a front rack position. Scale the toes to bar by modifying the target range of motion. Make it tough enough that you aren’t averaging more than 6 or 7 in a set, but not so tough that you’re doing singles.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off