Category: Workout of the Day

Skill
Every 45 seconds for 8 rounds:
3 touch and go power snatches

Keep the weight relatively light today. We’re hitting these in the workout tomorrow, so this is a chance to practice smooth and efficient cycling technique, rather than to work up to a max. The 45 second interval will be tight!

Workout of the Day
4 rounds:
1:20 of calories
1:20 of single dumbbell push presses
1:20 of rest

At the beginning of each interval, including the rest, complete 20 double unders.

Select a jump rope volume and difficulty that you can always finish in 20 seconds or less. No need to alternate arms each rep on the push press, but do try to split the work evenly throughout the rounds. Go hard on your machine! Add up all of your calories and push presses at the end of the workout.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope doubles
metcon: 4×2:40 on, 1:20 off

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

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
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

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
4 rounds:
40 seconds to complete 15-20 double unders
40 seconds to complete one set of right arm hang KB snatches
40 seconds to complete 15-20 crossovers
40 seconds to complete one set of left arm hang KB snatches

After completing your work within the 40 second interval, rest for the remainder. Pick a jump rope volume that doesn’t take you more than 20 seconds. If you’re not sure what that number should be, you can always just work for 20 seconds. This is a good chance to play around with a heavier kettlebell than you’d normally use on the snatches; feel free to grab two so that you can start lighter and work your way up.

If you’re still new to the kettlebell, stick with a set of kettlebell swings!

Workout of the Day
AMRAP in 20 minutes:
400 meter run
One max set of push ups

Today’s workout is a variant of a classic benchmark with an unusual format. You score today will not be the number of rounds you get, but instead the total number of push ups accumulated across all of your rounds. Try to keep moving on each set of push ups; avoid pausing to rest in the plank for more than a second or two during your sets. Scale the push ups to a difficulty that lets you definitely get at least 10-15 every round, or the workout will just turn into 20 minutes of running.

standard, rx, and sport: as written
metcon: 3×6:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Clean pull
Power clean
Front squat

Building off of last week’s range of motion in the clean work, we’re now progressing to the pull+power sequence off of the floor instead of working from the hang. We’re adding the front squat to the sequence to start bridging the gap between the power clean and the squat clean. If you’re adding weight across the 10 rounds, you should hopefully find that you’re catching lower and lower.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Overhead squat
Lateral burpee

50 drag rope single unders between each round

Use a barbell weight that lets you hit through at least the set of 9 unbroken; it’s ok if the squats slow down and break up a little bit, but they should never become a slog. Settle into a steady pace on the burpees, and use the drag rope singles to briefly catch your breath. If your shoulder flexibility isn’t up for high volume overhead squats, try a front squat instead.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 4×2:20 on, 0:40 off

Workout of the Day
3 rounds:
90 seconds of strict pull ups
90 seconds of calories
90 seconds of ring dips
90 seconds of calories
90 seconds of rest

Come on in for coach Derek’s last day with us!

Scale the pull ups to banded pull ups or ring rows so that you are able to hit small sets for at least the first half of each interval. Do the same for the ring dips. Try to find a hard but sustainable pace on the machine, and hang on across all 3 rounds. Add up all of your calories, pull ups, and dips at the end of the workout.

standard and rx: as written
sport: chest to bar strict pull ups, ring dips on high rings (muscle up to start each set)
metcon: 3x 4:30 on, 1:30 off

Workout of the Day
For time:
30 clean and jerks
60 suitcase lunges (one KB, one DB)
1 mile run

25 minute time cap

If it’s raining and you’d rather not run the mile, substitute 100 lateral burpees. Scale the volume of the run/burpees so that you’re finished with that segment in under about 10-12 minutes. Use a clean and jerk weight at which quick singles are a smart and manageable choice in the context of this workout. Use your favorite dumbbell and a matching kettlebell for the lunges.

standard: 95/65 lb bar, 16/12 kg KB, 35/25 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bad, 24/16 kg KB, 50/35 lb DB
metcon: 3×6:00 on, 1:00 off

Skill
6 sets of 3 tempo front squats
3 second descent
3 second hold at the bottom
Full speed up
3 seconds at the top

Use about 60% of your max; the goal here is to keep the weight light enough that your timing and positioning are precise across all 6 sets. Staying true to the tempo will make this very tough, even at light weights, so be conservative with your loading today.

Workout of the Day
AMRAP in 18 minutes with a partner:
25/20 calories

15 push ups after your calories as your partner starts theirs

Immediately after you finish your calories on the machine, your partner will start up their 25/20 calories while you complete 15 push ups. If your partner is still on their calories when you finish your 15 push ups, rest until they’re done. Count each 25/20 calorie effort as one full round. Scale the push ups to take no more than about 30-45 seconds. You should have at least 10-15 seconds of rest each round.

Skill
AMRAP in 8 minutes:
20 second handstand hold
20 second arch hold
20 second hollow hold

Rest as needed between holds so that you can maintain your position for the full 20 seconds each time. Handstands can be from a wall walk, a kick up against the wall, or freestanding.

Workout of the Day
AMRAP in 16 minutes:
8 strict toes to bar
40 double unders
20 alternating dumbbell hang squat cleans

Scale the strict toes to bar by adjusting the target range of motion and trying to stay consistent with it. The double unders should be modified to take no more than about 30-45 seconds each round. Do your best to hang on to the dumbbell for slightly larger sets than you initially think you can sustain.

standard: 35/20 lb
rx: 50/35 lb
sport: drag rope double unders, 50/35 lb
metcon: 4×3:00 on, 1:00 off

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

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.

We’ll be hitting jump rope and strict pull up work in our skill sessions on a weekly basis for the next month or so. If you’re keen on working on these movements, check any days that you missed if you want to make them up during open gym!

Workout of the Day
AMRAP in 12 minutes:
10 box jump overs
8 push jerks

Every 3 minutes, including at the start of the workout, run 200 meters.

Pick up where you left off when you get back from each run.

Use a push jerk weight that makes it tough to decide whether or not you should break the 8 reps into 2 sets each round. Focus on maintaining good positioning and technique on these movements; the box jump over and the push jerk both require your full control and attention to be safe at high speed and volume. Keep a quick pace on the run if you can so that you have plenty of time to chip away at the AMRAP!

standard: 75/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 115/85 lb bar, 24/20 inch box, 300 meter run (To the first corner past the 200. Make sure you don’t confuse anyone!)
metcon: 3×3:00 on, 1:00 off

Skill
6 rounds:
20 seconds of single unders
10 seconds of rest
20 seconds of double unders
10 seconds of rest

We’ll be hitting jump rope and strict pull up work in our skill sessions on a weekly basis for the next month or so. If you’re keen on working on these movements, check any days that you missed if you want to make them up during open gym!

Alternate between steady single unders, and either double unders or double under attempts. Try to end each of your double under sets intentionally rather than going to failure and painfully whipping yourself every time. It’ll help you not fear the movement!

Workout of the Day
AMRAP in 18 minutes:
16 medicine ball sit ups
12 wall balls
8 kettlebell swings

If you’re looking to get deep into the rounds on this workout, unbroken sets and smooth transitions is the name of the game. The wall ball and kettlebell swing volumes are set up so that barring conservative pacing or an aggressive weight selection, you’ll be able to hit them all in one set if you push to do so. Let yourself recover a bit on the med ball sit ups if you need it.

standard: 12/8 lb ball, 16/12 kg KB
rx: 20/14 b ball, 28/20 kg KB
sport: 30/20 lb ball, 32/24 kg KB
metcon: 6×2:20 on, 0:40 off