Category: Workout of the Day

Skill
Every 45 seconds for 10 rounds:
2 lateral burpees
2 touch and go power cleans

Pick a weight and stick with it for this skill work; the goal here is to practice fast reps, quick transitions, and efficient movement. You should be using a weight that’s a little heavier than you’d typically hit for touch-and-go reps in a workout.

standard: 95/65
rx: 135/95
sport: 155/105

Workout of the Day
5 rounds:
45 seconds of weighted step ups (one dumbbell)
45 seconds of push ups
45 seconds of kettlebell swings
45 seconds of rest

You should be pretty fresh for each new movement as you come off of the previous one, so try to get right into your reps. Hold your dumbbell any way you’d like on the step ups. Don’t go too light on the kettlebell swings; 45 seconds should still feel like a bit of a challenge, even though it’s a relatively short interval. Add up all of your reps at the end of the workout.

standard: 35/20 lb DB, 16/12 kg KB, 20/12 inch box
rx: 50/35 lb DB, 28/20 kg KB, 24/20 inch box
sport: 50/35 lb DB, 32/24 kg KB, 24/20 inch box, handstand push ups
metcon: 5×2:15 on, 0:45 off

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
See-the-light sit up
Burpee plate jump

Use a light plate for the see-the-light sit ups, and try to transition smoothly and quickly from one movement to the next. This workout has the potential to be a very tough bit of conditioning, so hit it hard if that’s what you’re looking for.

standard: 15/10 lb plate
rx: 25/15 lb plate
sport: 35/25 lb plate
metcon: 4×2:00 on, 1:00 off

Workout of the Day
For time:

30 Goblet squats
30 Single arm dumbbell push presses
30 Single arm dumbbell thrusters
30 Single arm dumbbell push presses
30 Goblet squats

400 meter run after each set of 30 reps with the dumbbell (five total runs)

30 minute time cap

You’ll be getting a lot of reps in with your dumbbell today, so be sure that you choose a weight that you’re comfortable hanging onto for large sets. On the push presses and thrusters, you can switch arms whenever you’d like; no need to alternate every rep, but try to get an equal amount of work in on each side. Scale by lowering the dumbbell weight, reducing the run distance, or both.

standard: 35/20
rx: 50/35
sport: 50/35, 500 meter runs
metcon: 5×4:00 on, 1:00 off

Workout of the Day
AMRAP in 21 minutes:
24 sit ups
12 push ups or pull ups*
8 power cleans or push jerks*

*For the first 7 minutes, do push ups and power cleans. For the middle 7 minutes, do pull ups and push jerks. For the last 7 minutes, go back to push ups and power cleans.

If the 7 minute movement changeover happens in the middle of a set, switch immediately to the alternate movement to finish out the set. You’ll have one single runnning round count at the end of the workout, just like any other AMRAP.

Choose a clean/jerk weight that lets you hit steady singles on the cleans and two or three quick sets on the jerks. Scale the pull ups to a difficulty that lets you maintain sets of at least 3 the whole way through.

standard: 95/65
rx: 135/95, strict or kipping pull ups
sport: 155/105, chest to bar pull ups (kipping)
metcon: 3×6:00 on, 1:00 off

Workout of the Day
Just one class today at 9 am, with open gym from 10 am until 1 pm. If you’d like to participate in the blood drive, head to donors.vitalant.org and enter blood drive code 10053349. We’ve only got a couple of spots left to fill!

In teams of 4, for 25 minutes:
Teammate 1: Run 500 meters
Teammate 2: Max burpee box jumps
Teammate 3: Max calories
Teammate 4: Rest

When teammate 1 completes the 500 meter run, everyone advances one station. Add up the total number of burpee box jumps and calories completed by everyone across the whole workout.

Standard, rx, and sport: 20 inch box

Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

If your max set on deadlifts last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell.

Workout of the Day
At 0:00, for time:
18-12-6
Thruster
Toe to bar

At 6:00, for time:
6-12-18
Toe to bar
Thruster

12 minute time cap

Today’s workout is a repeat of October 4th! Check out your times on it for reference if you made it in that day.

We’ve got two identical but mirrored mini-workouts today, each with a 6 minute cap. Note that the second half starts on toes to bar! If you run into the 6 minute cap on the first half, just keep chipping away at the full sequence until the 12 minute mark. Otherwise, you’ll be recording two separate times today.
Dont’ beat up your hands too much on the toes to bar; switch to a V-up or medicine ball sit up if needed.

standard: 65/45
rx: 95/65
sport: 95/65, never stopping for more than 10 seconds during each mini-wod
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
Strict press
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

If your max set on strict presses last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell. We’ll be deadlifting tomorrow instead of Friday to get it in before the adjusted hours for Veteran’s day.

Workout of the Day
5 rounds:
1 minute of overhead lunges
30 seconds of rest
1 minute of calories
30 seconds of rest

Use a slightly heavier barbell for your overhead lunge. You’ll have a good 30 second cushion before and after each lunge round, so hopefully you can muster up the stability to hang on to the tougher barbell for sets of 5-10 at a time. Tally up the total of all of your lunges and calories at the end of the workout. If you’re paired up to share a machine, one partner will start on the calories.

Feel free to drop to a front rack lunge if the overhead position is too tough on your shoulders.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:30 off

Skill
EMOM for 10 minutes:
Slow pull power clean plus split jerk

Feel free to work up to a heavy single, as long as you can keep the pull from the floor nice and slow. Practice the split jerk technique today rather than push jerk.

Workout of the Day
3 rounds for time:
500 m run
30 alternating dumbbell power snatches
20 pull ups (strict or kipping)

18 minute time cap

Use whichever dumbbell you typically grab for power snatches; 90 reps is relatively high volume, so we don’t want to bump the weight up today. Scale the pull ups to a difficulty that lets you get through at least 5 reps every 20 seconds. You shouldn’t have to break them up too much or take too long of a rest between sets today.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken dumbbell snatches, 10 bar muscle ups each round instead of 20 pull ups
metcon: 6:00 on, 2:00 off, 6:00 on

Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

If your max set on back squats last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell, and be sure to ask for two spotters if you think there’s a chance of failure.

Workout of the Day
3 rounds, 4 minutes on, 1 minute off:
6 push ups
9 kettlebell swings
12 box jumps

Challenge yourself on the kettlebell swing weight today! Nine reps per round isn’t too aggressive, so you should be able to bump up 4 kilos if you’re up for it. The push ups can also be scaled up a bit; if you’re able to get some good strict full range of motion reps in, consider starting each round with a few before switching to your knees or to box push ups.

When you start back up after the 1 minute break, pick up right where you left off instead of restarting on the push ups for a separate count.

standard: 16/12 kg kb, 20/12″ box
rx: 32/24 kg kb, 24/20″ box
sport: 32/24 kg kb, 24/20″ box, strict handstand push ups instead of push ups
metcon: 3×4:00 on, 1:00 off

Workout of the Day
For time:
10-20-30-40-50-40-30-20-10
Double unders
Before each round, complete:
20 sit ups
10 push presses

18 minute time cap

Keep your barbell light today! Ten reps might not seem like a lot, but over nine rounds you’ll really start to fatigue if you go even a bit too heavy. Your coach will help you find an appropriate difficulty for the jump rope reps.

standard: 45/35
rx: 75/55
sport: 95/65, drag rope double unders
metcon: 5×2:30 on, 0:30 off