Category: Workout of the Day

Skill

AMRAP in 8 minutes:
20 second arch hold
20 second L-sit
20 second handstand hold

Rest as needed between movements so that you can hold for the whole 20 seconds in the next effort. Scale each movement with that goal in mind as well.

Workout of the Day

4 rounds:
1:20 of front rack lunges
1:20 of calories
1:20 of rest

At the start of every 1:20 interval, including every rest interval, complete 20 double unders.

Choose a volume and difficulty of jump rope that lets you finish in no more than 20-30 seconds; you should have about a minute for lunges, calories, or resting after each jump rope set. Scale your barbell weight to a relatively tough one that still lets you get sets of 6-10 without too much issue. Add up all of your calories and lunges (not your jump rope) at the end of the workout.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:40 on, 1:20 off

Skill

EMOM for 10 minutes:
Hang snatch high pull
Hang power snatch

Focus on aggressive extension on the hang power snatches today. The high pull is there to prime a hard and fast drive before you follow through overhead on the second rep.

Workout of the Day

AMRAP in 14 minutes:
30 sit ups
25 kettlebell swings
200 meter run

Pick a swing weight that you can hang onto for sets of at least 7-10 throughout the workout. Push the pace on the run, and use the sit ups as a chance to catch your breath before the swings.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 7×1:40 on, 0:20 off

Workout of the Day

Today is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day!

Workout of the Day:

With a partner, for time:
Run 1 mile together
Complete 100 pull ups total, switching any time
Complete 200 push ups total, switching any time
Complete 300 squats total, switching any time
Run 1 mile together

Any and all of the components in today’s workout can be scaled, and you and your partner don’t have to do the same difficulty or amount of reps/distance. Your coach will give you some more context in class.

Workout of the Day

4 rounds:
1 minute plank hold
1 minute of burpee box jumps
2 minutes of calories
1 minute of rest

Try to hang on to the plank for the full one minute interval every round. You can drop right down from the plank into your first burpee when the burpee box jump interval starts. If you’re sharing a machine and box, then have one partner go plank-BBJ-cals-rest while the other goes cals-plank-BBJ-rest.

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

Workout of the Day

3 rounds for time:
20 deadlifts
40 medicine ball step ups
500 meter run with your medicine ball

25 minute time cap

Load your bar to a weight that lets you always hit a solid set of 5 on the deadlift. Try to keep a steady pace on your step ups and run despite the extra load of the medicine ball. You can hold your medicine ball any way you’d like on both movements.

standard: 115/85 pound bar, 20/12 inch box, 12/8 pound ball
rx: 155/105 pound bar, 24/20 inch box, 20/14 pound ball
sport: 185/135 pound bar, 24/20 inch box, 30/20 pound ball
metcon: 3×6:00 on, 1:00 off

Skill

EMOM for 8 minutes:
Power clean plus two split jerks

You’ll be lowering the barbell from overhead back to your front rack position for the second split jerk, so make sure that you’re comfortable doing so with the weight that you’re using. Cushion at the knees right as that bar comes down onto the shoulders.

Workout of the Day

AMRAP in 16 minutes:
20 devil presses
30 crossovers
400 meter run

Focus on smooth and circular motions at the wrist on your crossovers; you should scale the volume and difficulty of the jump rope so that you’re done in no more than 45 seconds to a minute each round. Run fast and try not to slow down too much on the devil presses.

standard: 35/20
rx: 50/35
sport: 50/35, rep scheme of 30-40-500 instead of 20-30-400

Skill

10 minutes of handstand practice

Get some feedback from your coach and work on your handstand skills for about 10 minutes. Work on your favorite drill that you’ve been practicing, or pick something familiar from the list below and try to move to the next skill with your coach.

In roughly ascending order of difficulty:

Plank hold
Box shoulder stand
Wall walk
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Handstand walk

Workout of the Day

4 rounds:
1 minute of box jumps
1 minute of wall balls
1 minute of calories
1 minute of rest

Keep a steady pace on your box jumps, then go for a big set of wall balls at the start of every minute; this is the perfect chance to see if you can extend your unbroken set size a little longer than normal in an interval context.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 4×3:00 on, 1:00 off

Skill

5 sets of 5 back squat

Target about 65%

Increase your weight by 5-15 pounds over the back squats from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of back squats in this progression.

Workout of the Day

AMRAP in 12 minutes:
60 drag rope single unders
15 push jerks
15 pull ups (strict or kipping)

Load your bar to a weight that lets you finish the 15 push jerks in no more than 2 or 3 quick sets. Scale the pull ups by using a band or switching to ring rows, with the goal of being able to finish the 15 reps in under a minute every round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×3:00 on, 1:00 off

Skill

10 sets of 3 strict ring dip

Banded/weighted

Rest about 60-90 seconds between sets

Add 5-10 additional pounds over what you used 2 weeks ago

Workout of the Day

4 rounds:
0:40 of power cleans
1:20 of rest
0:40 of calories
1:20 of rest

Grab a power clean weight that would normally have you doing steady singles, and see if you can push for quick touch and go sets. You have a very generous work:rest ratio today, which implies that you should be pushing for a very fast pace during the work intervals. Sprint the machine!

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8×0:40 on, 1:20 off

Skill

EMOM for 8 minutes:
2 power snatches, dropping the bar between reps

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today; drop the bar and take a few seconds before your second rep, then stay tight and focused to get it overhead again.

Workout of the Day

4 rounds for time:
16 overhead lunges
20 sit ups
200 meter run

16 minute time cap

Pick a barbell that lets you finish the 16 overhead lunges in no more than 2 sets fresh. If the overhead lunge is a sketchy movement for you because of shoulder inflexibility, then take it down to a front rack lunge. Push the pace on the sit ups and the run!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off