Category: Workout of the Day

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

Use the first rep to practice your efficient driving position above the knee, and then keep that powerful positioning from the floor on the second rep. Feel free to drop the barbell between reps one and two.

Workout of the Day
7 rounds:
40 seconds of single arm dumbbell thrusters
20 seconds of rest
40 seconds of calories
20 seconds of rest

Use a dumbbell weight that lets you hit 5-10 per arm per set without much issue. No need to switch arms every rep; switch as needed so that you get a roughly equal amount of work on both sides. 40 seconds is a short work interval, but be wary of pushing the pace beyond what you can recover from in 20 seconds and sustain for 14 minutes. Start steady and increase your tempo in the later rounds if you can.

standard: 35/20
rx and sport: 50/35
metcon: 14×0:40 on, 0:20 off

Skill
Front Squat
5 sets of 5 reps

Target 70-75% of your max

We’re dropping the tempo from our front squats and deadlifts for the next few weeks and getting some simple pogression work in during the Open. Try to hold at least 70% across all 5 work sets.

Workout of the Day
AMRAP in 10 minute:
4 power cleans
40 double unders

Choose a relatively heavy weight on the power cleans; you should be forced to do singles the whole time, but they should never get sketchy. Scale the jump rope to take no more than 45 seconds fresh.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 0:30 off

Workout of the Day
For time:
60 kettlebell swings
1 mile run
60 kettlebell swings

25 minute time cap

Use a swing weight that lets you hit sets of ten throughout the workout with no more than 10-20 seconds of rest between sets. Challenge yourself on the run distance today; it can definitely be scaled down or switched to a machine if necessary, but take advantage of the nice weather and forgiving time cap if you’re up for it.

standard: 16/12 kg
rx: 28/20 kg
sport: 28/20 kg, kettlebell hang snatches
metcon: 3×5:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
5 pull ups (strict or kipping)
10 push ups
15 air squats

At the start of the workout, and again at the 10 minute mark:
500 meter farmer’s carry with one kettlebell and one dumbbell.

This twist on a classic benchmark workout has you starting the AMRAP with a carry all the way around the complex; make sure that your dumbbell and kettlebell are within about ten pounds of each other. When you get back in from the carry you’ll start working on the AMRAP until you’re interrupted by another lap at the ten minute mark. Pick up wherever you left off when you return from the second carry. Scale the pull ups and the push ups so that you never get reduced to all singles. It is ok if they get quite tough though.

standard: 35/20 lb DB, 16/12 kg KB
rx and sport: 50/35 lb DB, 24/16 kg KB
metcon: 10×1:20 on, 0:40 off

Skill
5 sets:
2 tempo deadlifts (fast up, 3 sec hold at top, 3 sec descent, touch and go at bottom)
3 regular deadlifts

Rest ~2 minutes between rounds

Target weight: 65-75%

Be diligent about your tempo on the first two reps, and then hang on to the next 3 at a regular cadence. Start with a lighter weight today as you get used to the volume and mixed tempo, then work your way up to a heavier set if you’re comfortable.

Workout of the Day
4 rounds:
90 seconds of dumbbell push jerks
30 seconds of rest
90 seconds of calories
30 seconds of rest

At the start of each work interval, complete 75 drag rope single unders.

Use a dumbbell weight at which you’re able to hit sets of 5-10 throughout the workout. No need to switch every rep; rotate as needed so that you get a roughly equal amount of work on both arms. Scale the jump rope to take no more than about 40 seconds. Push the pace on the machine!

standard: 35/20
rx: 50/35
sport: double dumbbell: 2x 40/25
metcon: 8×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Hang power snatch plus hang squat snatch

Focus on landing in a good squat stance on the power snatch, and then work your way into a lower catch position on rep two; if you don’t have the flexibility to hit full depth, then just try to make the second rep an inch or two lower.

Workout of the Day
For time:
24 front rack lunges
24 toes to bar
24 overhead lunges
24 toes to bar
24 front rack lunges

15 minute time cap

Choose a weight that lets you hit sets of about 8 the whole way through the workout. Stay focused and stable on the middle set of lunges; switching to the overhead position is going to demand a lot from your core, which will be fatigued after the first set of toes to bar. If the overhead lunge is too taxing on your shoulders, keep the bar in the front rack the whole way through. Scale toes to bar by reducing the target range of motion or switching them out for V-ups or med ball sit ups.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×1:40 on, 0:20 off

Skill
10 sets of 3 strict pull ups

Rest about a minute between sets

We’ll take about 15 minutes to work through these pull ups; feel free to add weight as you go if you find that unmodified sets of 3 are too easy. Remember that adding weight on top of whichever band you’re using is a great way to bridge the gap between bands!

standard: banded
rx: unassisted
sport: weighted

Workout of the Day
4 rounds:
1 minute of sandbag cleans
1 minute of ring dips
1 minute of burpee box jumps
1 minute of rest

standard: 70/45 pound sandbag, 20/12 inch box
rx: 100/70 pound sandbag, 24/20 inch box
sport: 150/100 pound sandbag, 24/20 inch box, ring dips on the high rings (out of a muscle up)
metcon: 4×3:00 on, 1:00 off

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

Press the depth on the second rep, following through to the deepest technically sound front squat that you can hit dynamically. Try to hit both reps without dropping the bar. Add weight and work up to a heavy double if you’re comfortable with it.

Workout of the Day
5 rounds for time:
20 alternating dumbbell power snatches
50 double unders

15 minute time cap

Wait until everyone’s finished before you put away your equipment; support your neighbor!

Scale the jump rope to take no more than a minute when you’re fresh. Use a dumbbell with which you’re comfortable hitting relatively high volume; you’ve got 100 reps ahead of you today! Try hanging on for slightly larger sets than you’re used to.

standard: 35/20 pounds
rx: 50/35 pounds
sport: 50/35 pounds, drag rope
metcon: 4×2:20 on, 0:40 off

Workout of the Day
Just one workout at 9 am today!

At 10 am, Kirsten and Alex will be running a free muscle up workshop for anyone who’s interested in getting some more guidance and direction on where to take their practice with the skill. There will still be space for open gym!

Workout of the Day:
AMRAP in 25 minutes, in teams of 3:
Partner 1: Row/ski 300 meters, or bike 800 meters
Partner 2: Max wall balls while parter 1 finishes their distance
Partner 3: Rest

Once partner 1 finished the row/ski/bike, everyone will rotate forward one station (meters to wall balls to rest). Add up everyone’s wall balls at the end of the workout.

Use a different medicine ball from your partners if needed, but do your best to form a group that can all use the same machine. Keep the pace steady on the machine, and then push it on the wall balls to rack up as many reps as possible!

Workout of the Day
AMRAP in 20 minutes:
7 push ups
10 lunges
13 box jump overs

Focus on keeping a tight midline and solid range of motion on your push ups as you tire out. This is a relatively low per-round rep count on the push ups, so take the opportunity to choose a slightly tougher scaling option than you otherwise would. Stay precise and controlled on your box jump overs!

standard: 20/12″
rx: 24/20″
sport: 30/24″
metcon: 5×3:00 on, 1:00 off