Category: Workout of the Day

Workout of the Day
4 rounds:
2 minutes of calories
1 minute of rest
2 minutes of devil presses
1 minute of rest

Use a familiar weight on the devil presses, and settle in for relatively long sets on both movements. 2 minutes is long enough to no longer quite be a sprint, especially considering the number of times that you’ll be hitting each movement.

standard: 35/20 lb
rx: 50/35 lb
sport: 50/35 lb db, assault bike
metcon: 8×2:00 on, 1:00 off

Workout of the Day
For time:
1,000 m run
50 kettlebell swings
100 air squats
50 pull ups (strict or kipping)
100 air squats
50 kettlebell swings
1,000 m run

35 minute time cap

Today’s workout has a total of 2,000 meters (1.25 miles) of running, 100 swings, 200 squats, and 50 pull ups. When you’re thinking about your scaling options, consider each movement both on its own and in the broader context of a 25-35 minute workout. The run can be chopped in half to a 500, the swings can be lightened, the squats reduced to 50-80 reps per round, and the pull ups cut down by as much as half (in addition to being done banded or as ring rows).

standard: 16/12 kg
rx: 24/20 kg
sport: 32/24 kg
metcon: 7×3:00 on, 1:00 off

Skill
Tempo back squats
6 sets of 3 reps

3 second descent
3 second hold at the bottom
Full speed up
3 seconds at the top

Stay around 60-65% of your max so that you can focus on precise timing and positioning. You shouldn’t be near failure on any of these sets, but make sure to ask for spotters if you’re at all worried.

Workout of the Day
AMRAP in 12 minutes:
12 box jumps overs
12 deadlifts
12 push presses

Today we’re tackling the last of three workouts at 115/85, before hitting three workouts with a 135/95 pound bar next week. Choose a bar weight that makes 12 push presses a tough challenge in the later rounds; it’s totally fine if you need two or three sets to complete 12 reps by the end of the workout. The deadlift should feel very light by comparison.

standard: 95/65 lb bar, 20/12 inch box
rx: 115/85 lb bar, 24/20 inch box
sport: 135/95 lb bar, 24/20 inch box
metcon: 6×1:40 on, 0:20 off

Skill
7 rounds:
20 seconds of crossovers
20 seconds of alternating dumbbell hang squat cleans
20 seconds of single unders
20 seconds of rest

Use a dumbbell that’s 5 or 10 pounds lighter than what you typically use in a workout. Focus on smooth and fast transitions between movements so that you can fill as much of each 20 second interval with work as possible. The idea here is to hit the crossovers while you’re fresh, get some fast and tough dumbbell work in, and then try to sustain relaxed singles immediately afterwards.

Workout of the Day
5 rounds:
90 seconds to complete 10 toes to bar and then max calories in the remaining time
90 seconds of rest

Whatever volume and difficulty you choose for your toes to bar, you should have a solid minute or so for a hard calorie sprint on your machine. With the rest duration being the same as the work duration, you’ll have plenty of time to recover each round; push hard!

standard and rx: as written
sport: 15 toes to bar buy-in
metcon: 5×1:30 on, 1:30 off

Skill
Strict, banded, or weighted pull ups
10 sets of 3 reps
Rest about a minute between sets

We’ve got two more weeks of our cleans, pull ups, and double unders in the skill work before we switch things up in the last week of October/first week of November!

Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good way to bridge the gap.

If you’re new to this pull up work, pick a difficulty that makes the first 6-8 sets smooth and the last 2-4 tough.

Workout of the Day
3 rounds for time:
20 overhead lunges
20 push ups
400 meter run

18 minute time cap

This is the second of three workouts with a 115/85 pound bar that we’ll be seeing this week. Next week it’s three at 135/95!

Breaking down the time cap to 6 minutes per round, you can estimate that each movement should take no more than roughly 2 minutes to complete. Scale the lunges so that you never drop below a set of 5. 60 push ups isn’t a huge volume, but you don’t want them to slow to a grind, so keep the difficulty low enough that you’re still confident on sets of 3 by the third round. Run fast! Consider a 200 or 300 if the full 400 will take substantially more than 2 minutes.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power clean plus power clean

After drilling the clean pull the last two weeks, we’ll now be working on transitioning from generating power in the hang to generating power from the floor within the same sequence. Pay attention to your hip and shoulder position when you hit your first lift, and try to pass through that same powerful position when you move up off the floor on rep two; the hang power clean is the simpler of the two lifts, so it’s an effective primer for the full range of motion.

Feel free to go heavy, as long as it stays pretty.

Workout of the Day
AMRAP in 10 minutes:
10 hang power cleans
40 double unders

After three days of long and complex workouts, we’ve got a very simple one today. Use a hang power clean weight that never takes more than 3 sets per round, and a jump rope volume and difficulty that takes no more than a minute.

standard: 95/65
rx: 115/85
sport: 135/95, drag rope
metcon: 4:00 on, 2:00 off, 4:00 on

Workout of the Day
Just one class at 9 am today, with open gym from 10-11!

AMRAP in 20 minutes with a partner:
150 calories
150 wall balls

Rest 5 minutes, then

AMRAP in 20 minutes with a partner:
100 burpees
100 alternating dumbbell power snatches

One partner working at a time, switching whenever you want, as long as you do at least 5 reps/calories before switching.

The one to one work/rest ratio means that you’re kinda only doing one 20 minute AMRAP, instead of two, right?!

…

Right?

standard: 12/8 lb ball, 35/20 lb dumbbell
rx: 20/14 lb ball, 50/35 lb dumbbell
sport: 30/20 lb ball, 50/35 lb dumbbell
metcon: 10×1:20 on, 0:40 off, then rest 5 minutes, and repeat.

Workout of the Day
For time:
500 m run
25 strict pull ups
25 deadlifts
500 m run
25 deadlifts
25 strict pull ups
500 m run

25 minute time cap

Use a relatively light weight on your deadlift so that you aren’t grinding to a halt at any point during them. You’ve got a long time cap for the workout though, so challenge yourself a little more on the pull up difficulty than you typically would for a workout with 50 total reps. If you’re breaking down to singles on the pull ups by the end of each round, that’s totally fine.

standard: 95/65
rx: 155/105
sport: 185/135, 15 bar muscle ups each round stead of the pull ups
metcon: 3×6:00 on, 1:00 off

Workout of the Day
AMRAP in 25 minutes:
50 sit ups
40 kettlebell swings
30 goblet squats
200 meter farmer’s carry (one kettlebell, one dumbbell)

Get set for a grind! Don’t go too heavy on the swings today; you’ll want a manageable weight so that you can sustain the tempo and not get too worn down on the carries. Use your kettlebell for the swings and squats, supplement it with a dumbbell for the carries, and then enjoy the unweighted break on the sit ups.

We’ve got a long workout tomorrow and the day after, so check your intensity and don’t bite off more than you can chew.

Thank you Kirsten for the workout today!

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
Tempo deadlift
6 sets of 3 reps
Full speed up
3 seconds at the rop
3 second descent
No time at the bottom (touch and go)

Prioritize technique on the deadlifts today, focusing on keep tension on the barbell at the bottom of the lift; there is a pause at the top and a slow descent, but no time spent on the floor. Keep your back engaged and your lats pulled in tight as you approach that turnaround on each rep. Feel free to increase load across the 6 rounds as long as your technique doesn’t suffer.

Workout of the Day
AMRAP in 16 minutes:
8 power snatches
8 burpee box jumps

Run 1,000 meters at the start of the workout, and again at the 8 minute mark. Pick up where you left off when you return from the second run.

This is the third workout this week that we’re doing with a rx barbell weight of 95/65; next week we’re going to see three workouts at 115/85, and three workouts at 135/95 the week after that. For today, use a barbell that lets you consistently hit sets of 4 with short breaks. The snatches should be very technically consistent. Hopefully the touch and go practice yesterday primed you to move well today and give you a sense of what weight to use. Settle into a steady and sustainable pace on the run and burpees!

standard: 65/45
rx: 95/65
sport: 95/65, squat snatches
metcon: 4×3:20 on, 0:40 off