Workout of the Day
3 rounds, 7 minutes on, 3 minutes off:
100 drag rope single unders
20 sit ups
20 kettlebell swings
20 sit ups
After each of the 3 minute rests, pick up where you left off in the next 7 minute work interval; unlike yesterday’s workout, you’ll be tracking one running total today. Use a kettlebell that lets you finish the 20 reps in about 2 or 3 sets throughout the workout.
standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 3×7:00 on, 3:00 off
Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
20 medicine ball step ups
15 wall balls
10 power snatches
Use a light weight on your barbell for this variation on a Chief-style workout; you should be able to do all ten snatches touch-and-go in one set, even if you choose to break them up for pacing’s sake. Hold the medicine ball any way you’d like on the step overs. Record rounds and reps individually for each of the 5 rounds, then add them all up at the end of the workout.
standard: 12/8 pound ball, 20/12 inch box, 45/35 pound bar
rx and sport: 20/14 pound ball, 24/20 inch box, 75/55 pound bar
metcon: 5×3:00 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
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.
We’ll be repeating this format, so record your smallest push up set.
Workout of the Day
4 rounds for time:
200 meter run
5 front squats
10 lateral burpees
15 minute time cap
Use a heavy weight for the front squats; it should take one or two very challenging sets to get through 5 reps. If it breaks down to singles, you’ve likely gone too heavy. Push the pace on the run and the burpees as much as you can without totally breaking down on the front squats.
standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:30 on, 0:30 off
Skill
10 minutes of handstand practice
Get upside down and practice your balance and stability in the handstand! Check with your coach for drill recommendations. Below is a list of handstand drills in roughly ascending order of difficulty:
Box shoulder stand
Wall walk
Kick up against wall
Cartwheel
Crow stand
Freestanding kick up
Handstand walk
Freestanding static hold
Handstand walk obstacles (slalom, flat ground)
Handstand walk obstacles (up ramp, down stairs)
Handstand walk obstacles (up stairs, down ramp)
Workout of the Day
4 rounds:
90 seconds of strict pull ups
30 seconds of rest
90 seconds of calories
30 seconds of rest
At the start of each work interval (the pull ups and the calories), complete 30 double unders.
Choose a jump rope difficulty that you can finish in about 20 seconds; you should have close to a full minute on the strict pull ups and the machine each round. Pick a challenging pull up difficulty and do your best to hang on to it. Push the pace on the machine!
standard and rx: as written
sport: strict chest to bar
metcon: 8×90 seconds on, 30 seconds off
Skill
EMOM for 10 minutes:
Power snatch plus overhead squat
Keep your feet from getting wider than your squat stance on the power snatch; if you can follow through directly into the overhead squat without adjusting your foot position, then you’ve hit a good landing. Limit your range of motion on both movements to accomodate shoulder flexibility limits.
Workout of the Day
AMRAP in 12 minutes:
15 dumbbell push jerks (right arm)
15 dumbbell push jerks (left arm)
12 toes to bar
Use a dumbbell with which 15 reps will take 2 sets for most of the workout. Work through all 15 on one arm before switching to the other. Scale the toes to bar to a difficulty at which you can sustain quick sets of 3 or 4 reps even after you’ve tired out.
standard: 35/20
rx: 50/35
sport: 50/35, 8 bar muscle ups per round instead of toes to bar
metcon: 4×2:30 on, 0:30 off
Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)
Rest about a minute between sets.
Continue your weight progression by bumping up a few pounds from the last time we did this (two Wednesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight to your back; you’ll be sticking with the same band and increasing the weight week to week.
Workout of the Day
AMRAP in 16 minutes:
400 meter run
20 box jump overs
10 hang power cleans
Use a barbell weight that makes it very challenging to hang on to unbroken sets; the most common approach will likely be 2 or 3 quick sets with minimal rest. Your legs will be pretty tired on the box jump overs, so focus on accurate footwork and a safe landing rather than all-out speed.
standard: 20/12 inch box, 95/65 pound barbell
rx: 24/20 inch box, 135/95 pound barbell
sport: 24/20 inch box, 155/105 pound barbell
metcon: 4×3:00 on, 1:00 off
Skill
EMOM for 10 minutes:
Power clean plus split jerk
We’re backing off the transition intensity on the Olympic lifts to focus on basic technique work for a few weeks. Practice landing in a position no wider than your squat stance on the power clean, and see if you can throw in a brief pause in the receiving position of the split jerk to test your balance. Do still try to lift right on the minute.
Workout of the Day
AMRAP in 10 minutes:
20 sit ups
10 overhead lunges
Use a relatively light weight on your overhead lunges; the movement is already a tough one, but the inclusion of sit ups in the workout is going to result in your midline stability tiring out pretty quickly. The goal is to keep that stability despite the fatigue. If the overhead position is a no-go for you, switch to a front rack lunge.
standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:30 on, 0:30 off
Workout of the Day
4 rounds for time:
25 air squats
25 hand release push ups
25 air squats
200 meter farmer’s carry (one kettlebell and one dumbbell)
Time cap: 25 minutes
Hold yourself to a strict standard on the hand release push ups, but scale to a difficulty at which you’ll be able to get through at least the first 15 each round without getting stuck doing singles. Focus on good full range of motion air squats, and move quickly on the carry!
standard: 35/20 pound dumbbell, 16/12 kilogram kettlebell
rx and sport: 50/35 pound dumbbell, 24/16 kilogram kettlebell
metcon: 4×4:00 on, 1:00 off
Workout of the Day
Every 10 minutes for 3 rounds:
12 clean and jerks
1,000 meter run
When you finish the run, rest until the start of the next round.
Record the slowest of your three times to the board and SugarWOD.
Use a barbell weight that lets you finish the clean and jerks in no more than two minutes each round; you want enough time left in each 10 minute segment to get through the run and have about 3 minutes to rest before the next round. A weight at which smooth singles are possible is a good target. Scale the run distance if 1,000 meters will take you more than 5 minutes to complete. The 1,000 meter run course is left out the garage doors, down to Cantrill, and back the way you came.
standard: 95/65
rx: 135/95
sport: 135/95, 16 clean and jerks
metcon: 3×7:00 on, 3:00 off
Skill
Tempo strict press
7 sets of 3 reps
Fast up, 3 second hold at the top, 3 second descend, no pause at the bottom
Use a light weight and focus on an explosive drive up and a controlled descent on each rep. Keep a tight core to avoid leaning back in the initial drive off the shoulders. Remember to keep the same slow descent after the last rep of each set!
Workout of the Day
3 rounds for time:
30 alternating dumbbell power snatches
90 double unders
15 minute time cap
If you’re still working on mastering the double under, then pick a volume and difficulty of jump rope that takes about 1:30-2:00 to work through fresh; it’s ok for the jump rope to turn into a bit of a struggle by the end of this workout. If your double unders are solid, then start pushing yourself to sustain bigger sets and shorter rest, as well as pushing the pace on the dumbbell snatches.
standard: 35/20
rx: 50/35
sport: 50/35, drag rope double unders
metcon: 5×1:30 on, 0:30 off