Category: Workout of the Day

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

Choose a volume and difficulty of jump rope that you can confidently finish in one set in under 15 seconds; the jump rope is there as very light skill practice and a simple conditioning buy-in to each lift. Transition quickly from your rope to your barbell, prioritizing a smooth and fast cadence over total weight. We have a lot of squats and cleans surrounding this skill work from both yesterday and today, so the expectation is not that you’ll work up to a max.

Workout of the Day
For time:
60-40-20
Sit up
Wall ball

15 minute time cap

Last week we had 105 wall balls coupled with a simple and low-impact movement. This week it’s 120 wall balls coupled with a simple and low-impact movement. Next week it’ll be 150! Consider pulling the wall ball weight down by 2-4 pounds so that you’re able to keep quick sets of 10 throughout the workout.

standard: 12/8
rx: 20/14
sport: 70-50-30 reps, 20/12 pounds
metcon: 4×2:30 on, 0:30 off

Skill
Front Squat
4 sets of 6 reps

Target 70-75%, or up 5-15 pounds from last week (if you did it)

Attempt to hit these squats at a slightly higher weight across the board than you did on last week’s. Be sure that you’re still able to maintain good body position throughout all 24 reps despite any increase in load.

Workout of the Day
For time:
30 clean and jerks

9 minute time cap

Happy Birthday, Cameron! Cameron requested this classic benchmark, and it’s a great one! If you have to scale down from the rx weight, make sure that your weight is still heavy enough that each rep is a bit of a challenge; if you go too light, you’ll end up finishing the 30 clean and jerks quite quickly without getting a great workout. If you’re able to hit this workout rx without too much trouble, push the pace! At an all-out effort, this workout can be done in an extremely short amount of time. There are some folks at this gym that should be gunning for a sub-3 minute finish time.

standard: 95/65
rx and sport: 135/95
metcon: 3:00 on, 1:00 of, 3:00 on

Workout of the Day
3 rounds:
2 minutes of toes to bar
30 seconds of rest
2 minutes of kettlebell snatches
30 seconds of rest
2 minutes of goblet lunges
30 seconds of rest

At the start of each 2 minute work interval, run 200 meters

Scale the run to a distance that takes no more than about 1:20 to complete; you should have 40-60 seconds to work on your station in the gym before you hit the rest interval and get ready for your next run. Scale the range of motion on the toes to bar so that you can hit sets of 3-5 the whole way through. Use a relatively light kettlebell for the snatches, and then hang on to that same weight for the goblet lunges.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 9×2:00 on, 0:30 off

Workout of the Day
Just one big class at 9 am today! Come on in for coach Christine’s baby shower workout, and bring a pack of diapers (size 1-3) if you’re able! Stick around during the 10 am open gym for snacks and drinks.

2 rounds:
4 minutes of Tabata calories
4 minutes of Tabata medicine ball box step overs
4 minutes of Tabata dumbbell hang clean and jerks

The Tabata interval is 20 seconds of work followed by 10 seconds of rest, so you’ll be staying on each station for a full 8 rounds before moving on to the next. The 10 second rest interval will go by quickly! Keep moving during the 20 second work interval, but avoid hitting an all-out sprint.

Skill
AMRAP in 8 minutes:
20 double unders
20 second L-sit

Transition back and forth between the double unders and the L-sit on your own for 8 minutes, taking just enough time to rest to give yourself a good shot at completing each set unbroken and with good form. Scale the double unders to a volume and difficulty that never takes more than 15-30 seconds. Scale the L-sit by tucking in one or both legs so that 20 seconds is manageable in one go when you’re fresh.

Workout of the Day
For time:
21-15-9
Pull up (strict or kipping)
Squat clean

Time cap: 18 minutes

Pick a challenging weight for your squat cleans; if you’re doing steady singles the whole way through, you’ve likely chosen correctly. Scale the pull ups to a difficulty at which you’re able to hit 3-5 reps on average per set. Pace this workout, especially if the movements are tough for you!

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar pull ups
metcon: 3×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
2 squat snatches

Practicing catching in the bottom of your overhead squat today, even if you aren’t able to get all the way down because of flexibility restrictions. Focus on hitting a locked out overhead position right as you hit the bottom of your squat, so that there’s no pressout of the barbell lagging behind the speed of your drop underneath it.

Workout of the Day
AMRAP in 15 minutes:
20 push ups
20 kettlebell swings
200 meter run

The push ups in this workout will likely feel like a high relative volume compared to the other movements; scale them to a difficulty at which you’re able to maintain sets of at least 5 for the majority of the workout. Choose a swing weight that you’re confident on, and try to keep a steady pace on the run. As the weather warms up, we’ll start getting out on runs more often during the weekday workouts.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×2:00 on, 1:00 off

Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted

Shoot for another small increase in weight (2.5-10 pounds) from the last time you did this, even if you’re using a band. Take a minute or so to rest between sets, and do your best to avoid kickstarting the movement with a mini-kip.

Workout of the Day
AMRAP in 12 minutes:
20 sit ups
12 lateral burpees
12 deadlifts

Pick a challenging weight on the deadlifts; it’s ok to have to break those up into 2 or 3 sets, even though the per-round volume is relatively low. Try to hang on to a steady cadence on the sit ups and burpees, pacing those movements around the goal of consistently having energy for the deadlift.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 6×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
2 sets of power clean plus split jerk

We’re getting overhead with the clean and jerk today. Focus on precise and consistent footwork, and be willing to take the weight back down a bit if your technique suffers after an increase in load. Mastering the footwork in the split jerk requires lots of consistency, and that consistency will break down at a certain weight for everybody.

Workout of the Day
3 rounds for time:
105 drag rope single unders
35 wall balls

15 minute time cap

Treat the drag rope singles like a 100-200 meter run between the wall balls; they shouldn’t feel too tough, and may even serve as a bit of recovery before getting back on the harder movement. If the wall ball is a challenging movement for you, break it up early and often. If you’re strong on it, push for 1 or 2 sets per round with minimal break, or go for the sport option (or both!).

standard: 12/8
rx: 20/14
sport: 20/14, 150 singles/ 50 wall balls per round
metcon: 4×2:00 on, 0:30 off

Skill
Front Squat:
4 sets of 6 reps

Target ~70-75%

You’ll be shifting to more reps per set on the front squats this week; use the 5×5 squat sets that we’ve done in the past couple of weeks as a reference. You should be able to make it through all 4 sets of 6 without losing excellent positioning, but it is ok if the reps slow down and get very tough by the end of each set.

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag cleans
Toes to bar
Calories
Rest

The sandbag clean is a slow movement relative to the toes to bar and calories, but try to still put in a strong effort there. Scale the toes to bar to a range of motion at which you’re able to hit quick sets of 3-5 reps. Push the pace on the calories!

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
400 meter run
20 alternating dumbbell hang clean and jerks
40 double unders
20 alternating dumbbell hang clean and jerks

Use a dumbbell weight that you’re quite confident with; you should never have to break down to sets smaller than ten at a time on the hang clean and jerk. Scale the jump rope to take no more than about a minute, even when you’re tired. 24 minutes is a long time, but try to focus on quick transitions from one movement to the next, even if you aren’t going fast on the movements themselves.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope doubles, 500 meter run
metcon: 4×5:00 on, 1:00 off