Category: Workout of the Day

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

Workout of the Day
AMRAP in 25 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
20 goblet squats
20 devil presses
2 minute rest

We’re tackling another long and tough AMRAP with a built-in rest. Use a kettlebell and a dumbbell that are within 5 or 10 pounds of each other. Push the pace just a little bit more on each round than you would in a straight AMRAP; the 2 minute break should be enough for you to recover a bit before you tackle the next round.

standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 28/20 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Skill
Deadlift
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week cycle of the same.

The first week is sets of 5, the second week is sets of 3, and the third week is a set of 5, a set of 3, and a max set.

Key to this progression is the fact that the last set in each skill session is potentially a max set; hang onto the barbell until you’ve hit as many reps as you think you can without getting sketchy. You can then use that max set to calculate what a theoretical 1 rep max for that lift would be. We have a few charts posted around the gym (left of the bikes, and right of the water). Ask your coach if you aren’t sure how to use them!

Workout of the Day
3, 4, or 5 rounds for time:
21 push ups
15 toes to bar
9 strict pull ups
200 m run

18 minute time cap

Today the actual round count is what varies between standard, rx, and sport. We’re hitting all bodyweight movements, so lean into your strengths and tackle 4 or 5 rounds if you’re comfortable with gymnastics and running. If those are harder movements for you, feel free to stick with 3 rounds. You can also play it by ear and make that decision during the workout.

standard: 3 rounds
rx: 4 rounds
sport: 5 rounds
metcon: 3×4:00 on, 1:00 off