Category: Workout of the Day

Skill
Tempo Back Squat
5 sets of 4 reps

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

Target a little under the weight of Monday’s front squats, or roughly 55-65% of your back squat max. This shouldn’t feel like a super hard effort; we hit large front squat sets on Monday and loads of wall balls on Wednesday, so use this as a chance to practice control and technique at a lighter weight.

Workout of the Day
5 rounds:
1 minute of toes to bar
1 minute of sandbag cleans
1 minute of rest

10 crossovers at the start of each interval (including the rest interval)

The jump rope buy-in for each minute of this workout should be very straightforward to get through each round, even if it starts to build up by the end of the workout. It shouldn’t take more than about ten seconds to get onto the rope and through the set.

Scale the toes to bar by adjusting the target range of motion, and push the pace on the sandbag cleans. Only count your toes to bar and sandbag cleans towards your score; those crossovers are just the buy-in.

standard: 70/45 lb bag
rx: 100/70 lb bag
sport: 150/100 lb bag
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
3 lateral burpees plus one power snatch

The focus on this skill work is the same as Tuesday’s was for the clean; get through your burpees quickly and transition onto your barbell for a smooth and submaximal lift. If you aren’t able to finish the 3 lateral burpees in less than 10 seconds, drop the number down to 2.

Workout of the Day
1 minute of hand release push ups
1 minute of calories
2 minutes of hand release push ups
2 minutes of calories
3 minutes of hand release push ups
3 minutes of calories

We’re practicing a tougher variant of the push up in the workout today on an ascending time domain. For the hand release push up you’ll descend until your chest touches, quickly lift your hands off the ground without losing core tension, and then plant them back down to drive up out of the bottom. The hand release push up makes it so that you can’t use the rebound out of the bottom of the push up. Expect lower numbers of reps! Push the pace hard on the machine. If we have large classes, one half will swap the order of the movements.

standard: regular push ups
rx and sport: hand release
metcon: 4:00 on, 2:00 off, 6:00 on

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

Rest about a minute between sets.

Bump the weight up by 2.5-10 pounds from the last time we did these (two weeks ago) if you feel up for it. Weight can be added even if you’re doing banded pull ups! It’s a great way to bridge the gap between bands.

Workout of the Day
For time:
150 wall balls

15 minute time cap

This is a classic benchmark workout, and tough to forget if you’ve pushed hard on it before. If you aren’t up for an all out effort today, then pace the workout very conservatively out of the gates. You can finish all 150 reps under the time cap by doing a set of 5 wall balls every 30 seconds. If you’re picking up the pace a little more and gunning for a quick finish, then push yourself on set sizes without compromising on time between sets; a set of 50 wall balls does you no good if it takes 45 seconds to recover from it.

Finally: focus on accuracy and efficiency. It’ll get you through it.

standard: 12/8
rx and sport: 20/14
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
EMOM for 10 minutes:
3 lateral burpees plus one power clean

We’re continuing the gear shift towards more transition and cadence practice in our Olympic lifting sets with a lateral burpee buy-in this week. The burpees should be as quick as you can manage, and over in 12 seconds or less; cut the reps down to 2 if 3 would take longer. Keep the power clean weight relatively light, prioritizing a quick transition and minimal set up.

Workout of the Day
AMRAP in 15 minutes:
400 meter run
21 box jumps
12 deadlifts

Scale the deadlift to a load that never forces you below 4 reps in a set; realistically you should be finishing the 12 reps in 2 sets unless you’re really pushing for the rx weight. Try to keep a steady pace across the whole 15 minutes, and distribute your effort evenly over all 3 movements.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×2:00 on, 1:00 off

Skill
Front Squat
3 sets of 8 reps

Target ~65-70%

We’re bumping up the per-set volume of our front squats again, while keeping the same total count. Use the last few weeks of squats to make a judgement on what weight to use. If you weren’t able to make it in, then 65-70% is a reasonable ballpark to target.

Workout of the Day
3 rounds for time:
75 double unders
50 sit ups
25 kettlebell swings

Time cap: 15 minutes

Use a kettlebell weight that lets you complete the 25 reps in no more than 3 sets per round. Scale the jump rope to a volume and difficulty that takes about a minute and a half or less, and gut through the sit ups!

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 4×2:00 on, 0:30 off

Workout of the Day
For time:
500 m run
40 alternating dumbbell power snatches
500 m run
40 single arm overhead lunges
500 m run
40 alternating dumbbell power snatches
500 m run

Time cap: 25 minutes

Hold off on putting your equipment away until everyone finishes the workout; stick around to cheer on your neighbor!

Use a dumbbell weight that you’re comfortable holding onto for large sets today! You’re only on that dumbbell 3 times, but they’re pretty big chunks. Try to keep a strong pace on the 500 meter runs rather than using them as recovery periods.

standard: 35/20
rx: 50/35
sport: 50/35, 60 reps per round
metcon: 3×5:00 on, 2:00 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
8 toes to bar
8 hang power cleans
12 push ups

Use a hang power clean weight that you’re consistently able to maintain sets of 4 on. Scale the range of motion of the toes to bar so that they never take more than 2 or 3 sets. Choose a push up difficulty that lets you avoid breaking down to singles for the majority of the workout. Keep and eye on your grip and hands today! Start back on the toes to bar at the beginning of each 3 minute work interval, and add up your rounds and reps Chief-style at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off

Skill
6 sets:
4 strict pull ups
4 kipping pull ups
1 minute plank hold

Rest a minute or two between sets. Scale the strict pull ups to banded or ring rows, and modify the kipping pull ups by either practicing just the kipping swing in isolation, or working on the full kipping pull up with a band. Try to move quickly from the strict to the kipping to the plank before taking roughly a minute of rest.

sport: 4 strict, 4 kipping, 4 chest to bar, one set

Workout of the Day
4 rounds:
1:20 of lateral burpees
1:20 of overhead squats
1:20 of calories

Use a light barbell on your overhead squats today; you should be able to hang on to a relatively large set size without too much issue. Pick a steady and sustainable pace across all three movements so that you don’t gas out early in this long interval. If your shoulder flexibility doesn’t allow you to overhead squat, bring that bar down to a front squat (keep the weight the same).

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus one squat snatch

Just like Tuesday’s clean work, we’re practicing snatches with a short jump rope buy-in each minute. Pick a volume and difficulty that you can complete in one easy and unbroken set in no more than about ten seconds. Practice a quick transition from your rope to your barbell, and push the depth in your catch while staying within a technically solid range of motion.

Workout of the Day
AMRAP in 12 minutes:
30 single arm dumbbell push jerks
94 drag rope single unders

Happy Birthday, Rafael! Rafael’s birthday workout will have you hanging on to your dumbbell for relatively large sets of push jerks before moving on to a smooth minute or so of drag rope single unders. Switch arms whenever you’d like on the push jerk, and feel free to simplify it to a push press if you’re strong on the movement. Try to be efficient with use of your shoulders though; they’ll definitely start to tire out as the workout progresses.

standard: 35/20
rx: 50/35
sport: double dumbbell: 40/25
metcon: 4×2:00 on, 1:00 off

Skill
10 minutes of handstand practice

Take 10 minutes to work on handstand skills at your own pace. Check in with your coach if you aren’t sure where to start, or if you’re shooting for a new skill that you haven’t tackled yet. Below is a list of handstand skills in roughly ascending order of difficulty. Stay safe and have fun!

plank hold
down dog
box shoulder stand
wall walk (low)
wall walk (high)
handstand kick up against wall
cartwheel
crow stand
freestanding handstand kick up to pirouette
freestanding handstand kick up to hold
handstand walk
handstand obstacle practice (stairs, ramp, slalom, etc)

Workout of the Day
5 rounds:
45 seconds of ring dips
15 seconds of rest
45 seconds of deadlifts
15 seconds of rest
45 seconds of box jumps
15 seconds of rest

Choose a relatively light deadlift weight, especially compared to last week’s; you should be able to maintain quick sets of 5-10 reps with no problem. Scale the ring dips by either using a band or keeping your feet on the ground. Pace each effort conservatively, keeping in mind that this interval structure will feel like a straight AMRAP given how short the rest/transition time is.

standard: 95/65 pound bar, 20/12 inch box
rx: 155/105 pound bar, 24/20 inch box
sport: 185/135 pound bar, 24/20 inch box
metcon: 15×0:45 on, 0:15 off