Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes with a partner:
50 Russian twists
15 push ups

While one partner works through rounds and reps of that AMRAP, the other partner either rows 500 meters or bikes 1,200 meters. Once the partner on the machine finishes that distance, they’ll take over for the partner working through the AMRAP, picking up where they left off. Continue swapping back and forth like that, with one partner chipping away at the Russian twists and push ups, and the other partner rowing or biking until they’ve finished their prescribed distance.

Use a 5, 10, or 15 pound plate on the Russian twists. Pick a push up difficulty that lets you maintain a rigid body and solid chest contact with the ground (or other target).

Workout of the Day
For time:
1,000 m run
80 alternating dumbbell power snatches
60 single arm overhead lunges
40 burpees to a target
200 double unders

Time cap: 25 minutes

We’re going to start calling the run left out of the garage doors and east to Cantrill and back on 2nd street 1,000 meters. It’s actually 960, so 1,000 isn’t totally precise, but it’s less of a slap in the face than saying it’s an 800.

Use a dumbbell that you’re comfortable sticking with for high volume. If the overhead position on the lunges is a no-go, pull the dumbbell down to the chest for goblet lunges. Pick a target for the burpees that is just outside your standing reach; you should have to jump, but not more than about an inch. For the double unders, scale the volume and difficulty to take no more than about 5 minutes fatigued (3 or 4 minutes fresh).

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 7×2:20 on, 0:40 off

Skill
AMRAP in 8 minutes:
2 strict toes to bar
4 kipping toes to bar
6 handstand push ups (strict or kipping)

Before you tackle the handstand push up, make sure that you’re able to do about 10 strict and solid regular push ups, and have the shoulder mobility to go overhead. Feel free to stick with regular push ups (8-12 reps per round) if you aren’t ready to get into the handstand push ups yet. If you’re new to the handstand push up or haven’t practiced it in a while, stack up 2-4 abmats underneath your head to give yourself and easier range of motion.
Scale the range of motion on both the strict and the kipping toes to bar to keep the technique and cadence consistent. You should ideally be able to do the 2 strict plus 4 kipping in one set without dropping off the bar.

Workout of the Day
5 rounds:
2 minutes to complete: 20/16 cals, then max hang squat cleans in remaining time
2 minutes of rest

Each 2 minute interval will start with a hard effort on the machine. It should take you about 0:45 to 1:15 to finish your calories before getting on your barbell and hanging on for a few hard and fast sets. Use a weight that lets you hit 5-10 reps per set, with about 5-10 seconds between sets. The goal here is to go fast enough that you need the full 2 minutes to recover and get ready to repeat the effort. Record the total number of hang squat cleans that you accumulate; the calories are just a buy-in, and don’t count towards your total.

In large classes, one group will stagger by 2 minutes and get their work done in the other group’s rest interval.

standard: 95/65 pound bar
rx: 115/85 pound bar
sport: 27/21 calories, 115/85 pound bar
metcon: 5×2:00 on, 2:00 off

Skill
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (rx) or plank (standard)
15 seconds of rest

Compare to Thursday, 6/27

If you typically plank in the rest interval, consider not doing that today. Think about how hard you’d have to push on the machine so that planking during the rest interval would be prohibitively challenging, and then hit that pace. These machine sprints are a great chance to practice a much more aggressive approach than you normally take, especially if you’re someone that feels like they only have one speed on the workouts.

Workout of the Day
AMRAP in 15 minutes:
30 sit ups
25 kettlebell deadlifts
20 kettlebell hang power snatches

Use a manageable kettlebell weight today. You’ll be getting a lot of reps in on both movements, and even though the deadlift will be quite easy on a per-rep basis it will still stack up and start to tire you out. Break up the kettlebell hang power snatches however you’d like; we’d recommend switching hands every 5 or 10 reps. The goal today is to keep moving steadily as best you can. If you’re totally gassed from the skill work, pick a lighter weight and let yourself slow down and take breaks a little more than you otherwise would.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Slow pull power clean
Power clean

Today’s clean work is applying the same drill that we hit last week on the snatch; the first rep is there to practice deliberate positioning as you pass the knee and to force you to find your power high up in the lift. The second rep is your chance to repeat that at speed.

Workout of the Day
AMRAP in 12 minutes:
10 lateral burpees
15 thrusters
20 crossovers

We’ve had a lot of fancy formats over the past few days. Nothing complicated about today though, just go light and fast on the thrusters, and do your best to get some crossover work in. This’ll get rough quickly if you go out too hot, so keep in mind that 12 minutes isn’t a sprint. Good luck and have fun!

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×1:40 on, 0:20 off

Skill
Strict press
3 sets of 10 reps at 60-70%

If you’ve got a well-established one rep max and you’ve been lifting for a while, stay closer to 60% than 70%. If you’re newer to the lift, your one rep max is likely still a little inaccurate, and you may have to push up to 70% to get a decent challenge out of the 3×10. Focus on a neutral core throughout the ten reps, and good luck!

Workout of the Day
For time:
40-30-20-10
Box jump
After each set of box jumps, complete:
10 front rack lunges
10 pull ups

16 minute time cap

The front rack lunge weight should be very challenging today. If you’re able to go unbroken across all 4 rounds, you’ve likely gone too light. Do be sure that it isn’t so heavy that your form gets sloppy though. Scale the pull ups to take no more than 2 or 3 quick sets each round, and just settle into a steady pace on the box jumps.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: 155/105, 24/20
metcon: 6:00 on, 1:00 off, 6:00 on

Skill
Back squat
3 sets of 10 reps at 60-70%

If you’ve got a well-established one rep max and you’ve been lifting for a while, stay closer to 60% than 70%. If you’re newer to the lift, your one rep max is likely still a little inaccurate, and you may have to push up to 70% to get a decent challenge out of the 3×10. Be sure to ask for spotters if you’ve got any doubts about the set. Enjoy getting some tough high-volume squats in!

Workout of the Day
3 rounds, 5 minutes on, 1 minute off:
3-6-9-12-15-18-21-24… etc
Deadlift
Hang power clean
Push up

Pick up where you left off on the ladder when you resume work after the 1 minute break. The deadlifts should be light, the hang power cleans should be manageable, and the push ups should get tough. Each of the 5 minute rounds will have a different feel as you work your way higher and higher in the ascending ladder.

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

Workout of the Day
2 rounds through the entire following sequence, for a total of 4 AMRAPs:

AMRAP in 6 minutes:
20/15 calories
20 push presses

2 minute rest

AMRAP in 6 minutes:
20 kettlebell swings
20 air squats

2 minute rest

Record rounds and reps individually for each AMRAP, then add them up at the end, chief-style.

Scale each movement so that you can keep a steady pace across all 4 AMRAPs. The push press should be light enough that you’re able to complete 20 reps in no more than about 3 sets. The kettlebell swings should be even easier, with 10 reps per set with minimal rest being very manageable. Get a lot of work done today!

standard: 65/45 lb bar, 16/12 kg kb
rx: 95/65 lb bar, 24/16 kg kb
sport: 115/85 lb bar, 32/24 kg kb
metcon: 4×6:00 on, 2:00 off

Workout of the Day
Every 4 minutes for 5 rounds:
10 toes to bar
15 power snatches
50 double unders

Record the slowest of your 5 rounds

Use a count-up clock for ease of reading times, and start rounds at 0:00, 4:00, 8:00, 12:00, and 16:00

Each round is meant to be a very fast and hard effort. No movement should take more than 40 seconds, and closer to 30 is ideal. Keep your transitions fast and precise.

standard: 45/35
rx: 75/55
sport: 75/55, unbroken on everything, sub 5 second transition times
metcon: 5×2:00 on, 2:00 off

Skill
10 minutes of handstand practice

Take some time to work on your handstand skills. Below is a list of drills in roughly ascending order of difficulty; check in with your coach if you’re unfamiliar with the movement or aren’t sure what to tackle next!

Plank
Box shoulder stand
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up
Handstand push up
Handstand walk
Freestanding handstand hold
Parallette handstand hold
Handstand stair walk

Workout of the Day
AMRAP in 15 minutes:
45 wall balls
30 box jump overs
15 strict pull ups

The strict pull ups show up in a pretty large set in each round, and the intent is absolutely that you get slowed down significantly in that portion of the workout. If you’re scaling them, keep them challenging enough that you’re never getting sets of more than 3-5 reps at a time by the end of the workout.

standard: 12/8 b ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport: 20/14 lb ball, 24/20″ box, strict chest to bar pull ups
metcon: 7:00 on, 1:00 off, 7:00 on