Category: Workout of the Day

Skill
Every 2 minutes for 5 rounds:
12/8 calories
3 power snatches

Today’s skill is the snatch version of Tuesday’s, and the evolution of last week’s work. Push the pace on the machine, but save just enough energy to quickly get on the barbell and knock out 3 consistent and precise reps with minimal time between them. Keep the weight light enough that you don’t slow down or struggle to maintain form. The calories plus the power snatches should take about a minute max each round.

Workout of the Day
AMRAP in 12 minutes:
12 box jumps
10 deadlifts
8 pull ups (strict or kipping)

Your deadlift weight should be very light today; all ten reps should be easily done unbroken every round. Scale the pull ups to a difficulty at which you can always jump up for a quick set of 2 or 3. Banded pull ups or ring rows are great options. Try to keep a steady pace across all three movements, and dial back the intensity if you need a break after the skill work.

standard: 95/65 pound bar, 20/12 inch box
rx: 135/95 pound bar, 24/20 inch box
sport: 155/105 pound bar, 24/20 inch box, chest to bar pull ups
metcon: 4×2:20 on, 0:40 off

Skill
6 rounds:
5-10 ring rows
5-10 ring dips
Wall walk plus a 10-20 second hold

Rest about a minute between rounds

Choose a difficulty for both the rows and the dips that lets you get 5-10 reps per round, but makes it quite tough to do so. Focus on keeping a hollow body position throughout the wall walks; some folks may be flexible enough to get their noses and bellies to the wall for the hold, but if your shoulder mobility limits you then don’t push it.

Workout of the Day
3 rounds for time:
30 wall balls
400 meter run

Time cap: 18 minutes

If you’re getting your confidence with wall balls, this is a great workout to push yourself; shoot for the largest set you can manage at the start of each round, and then finish out the 30 reps as quickly as possible after that. If you go rx on most of the workouts, then consider attempting unbroken wall balls across all 3 rounds.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, 4 rounds instead of 3, attempt unbroken wall balls
metcon: 3x:3:00 on, 1:00 off

Skill
Every 2 minutes for 5 rounds:
12/8 calories
3 power cleans

This week we’re tackling the same components as last week’s lifting intervals, but in the reverse order. Note that the power cleans do not have to be touch and go this week. Take an extra second after getting off of your machine to find your stability and catch your breath, but pick a calorie count and a pace that lets you complete each round in less than a minute. The goal is stability at speed.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Push press
Back rack lunge

After every round, complete 30 drag rope single unders.

Use a barbell light enough that you’re able to do the push presses and the lunges in one unbroken set up through the round of at least 9. Try to relax your arms a little bit on the back rack lunge to give your shoulders a break. Scale the jump rope to take an easy 20 seconds or so. Don’t drop the barbell backwards after your lunges.

standard: 45/35
rx: 75/55
sport: 75/55, drag rope double unders
metcon: 6×1:20 on, 0:40 off

Skill
Front Squat
One set of 8
One set of 10
One set of 12

Target ~65%, or an increase of 5-15 pounds per set from last week

This is the last session of our weekly volume progression for front squats; the goal here is to target a very heavy set of 12 without losing proper positioning. The sets of 8 and 10 should be lighter than the 12, but not total warm-up sets. Rest about 3 minutes between sets, and make sure you know how to safely drop the bar before attempting a max!

Workout of the Day
4 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories
1 minute of rest

Try bumping up your kettlebell weight by 4 kilograms if your default weight is one at which you’re very confident; it’s ok to break up the swings into sets as low as 5 today as long as your technique remains strong. Be strict about your push up standards, and go fast on the machine! Tally up all of your swings, push ups, and calories for your total rep count.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
500 meter run
30 weighted step ups (one dumbbell)
15 strict pull ups

You can hold the dumbbell any way you’d like for the step ups, but the rack position will likely be the most efficient. Make sure you’re able to move through reps of the step up without losing stability, and scale the weight down if need be. Choose a pull up difficulty at which it never takes more than 3 minutes to get through 15 reps.

standard: 35/20 pound dumbbell, 20/12 inch box
rx: 50/35 pound dumbbell, 24/20 inch box
sport: double dumbbell step ups: 2×40/25 pounders, 24/20 inch box
metcon: 4×5:00 on, 1:00 off

Workout of the Day
5 rounds for time:
25 sit ups
15 thrusters

Time cap: 21 minutes

10 lateral burpees at the start of the workout, and again every 3 minutes. This continues until the time cap, including after you finish the 5 rounds of sit ups and thrusters. The last set of lateral burpees starts at 18:00.

Use a very light weight on the barbell; 15 thrusters should never take you more than two quick sets to get through. Make sure you leave enough gas in the tank to continue to satisfy the 10 burpee per 3 minute requirement after you finish your 5 rounds. If 10 lateral burpees would take you longer than a minute, scale that number back a bit.

standard: 45/35
rx: 75/55
sport: 75/55, 15 lateral burpees per 3 minutes
metcon: 7×2:00 on, 1:00 off

Skill
Tempo Back Squat
7 sets of 3 reps

3 second descent, 3 second hold, fast up, 3 seconds between reps.

Keep the weight relatively light on these back squats; the goal here is to get some good volume in with perfect movement, cadence, and positioning. Focus on moving up out of the freeze at the bottom of your squat without any extra wind-up or bounce. If you’re finding that you have a hard time getting out of the bottom without that bounce, then lower the weight a bit to keep good technique.

Workout of the Day
6 rounds:
40 seconds of hang power cleans
20 seconds of rest
40 seconds of calories
20 seconds of rest

You have a short work interval, so try to hang onto the barbell for larger sets than you would in a longer time domain; scale the load so that you can always get at least 5. Keep a steady pace on the machine for most of the workout, then pick it up in the last round if you can.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 12×0:40 on, 0:20 off

Skill
Every 2 minutes for 5 rounds:
3 touch and go power snatches
12/8 calories (row, bike, or ski)

Go for a calorie count that lets you finish each round (power snatches included) in under one minute. Do your best to hit each set of 3 power snatches unbroken and then quickly transition onto your machine to finish out the round.

Workout of the Day
AMRAP in 10 minutes:
20 alternating dumbbell power snatches
10 push ups
10 toes to bar

Use a dumbbell weight at which you’re confident that you can always hit a set of ten on the snatches. Scale both the push ups and the toes to bar so that you never need to break the 10 reps into more than 4 quick sets. If you went all-out on the skill work, consider dialing back the intensity in the workout and treating it more like active recovery.

standard: 35/20
rx: 50/35
sport: 50/35, handstand pushups
metcon: 5×1:45 on, 0:15 off

Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)

Rest about a minute between sets.

Increase the weight by 2.5-10 pounds from two weeks ago. Consider adding weight even if you’re still working on banded pull ups to help bridge the gap between bands.

Workout of the Day
3 rounds for time:
20 kettlebell swings
20 goblet lunges
400 meter run

16 minute time cap

Use a light and manageable kettlebell weight; we’ve had some pretty intense skill pieces and workouts over the last couple of days, so give yourself a chance to cruise through at a submaximal load and steady pace today. If you’re feeling fresh and looking to push hard, then bump the weight up, complete the swings and lunges without setting the kettlebell down, and run fast.

standard: 16/12
rx: 24/16 kg
sport: 28/20 kg
metcon: 3×3:30 on, 0:30 off

Skill
Every 2 minutes for 5 rounds:
3 touch and go power cleans
12/8 calories (row, bike, or ski)

Scale the calorie count so that you have at least a minute to rest before the next interval rolls around. Choose a power clean weight at which you can keep the sets of 3 unbroken and the transition to the machine very quick. If you’re sharing machines, your partner will start on the opposite minute.

Workout of the Day
AMRAP in 10 minutes:
21 double unders
14 air squats
7 deadlifts

Use a challenging weight on your deadlifts; you’ll only be doing 7 reps per set, so you can affort to push the load a little bit and break it up if you have to. If you’re pretty smoked after the skill work, dial it back on the load and intensity. Scale the jump rope to take no more than 30 seconds per round.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 5×1:30 on, 0:30 off