Workout of the Day
AMRAP in 24 minutes:
500 meter run
21 overhead squats
12 strict pull ups
1 minute rest
Choose an overhead squat weight at which you’re able to complete 21 reps in 2 or 3 sets at most. Push the pace on both the pull ups and the runs; you have a minute of rest at the end of every round, so you can rely on that for a little bit of recovery.
standard: 75/55, back squat
rx: 75/55, overhead squat
sport: 95/65, overhead squat
metcon: 4×5:00 on, 1:00 off
Workout of the Day
AMRAP in 12 minutes:
8 hang power cleans
25 double unders
8 front rack lunges
25 double unders
Happy Birthday, Michela! We have a hand-picked selection of Michela’s favorites today, enjoy!
Use a weight on the hang power cleans and front rack lunges that makes it very challenging to maintain unbroken sets; it’s ok to have to drop the bar after 4 reps to rest before finishing the set. Scale the jump rope so that it takes no more than 45 seconds per round.
standard: 85/55
rx and sport: 115/85
metcon: 6×1:20 on, 0:40 off
Skill
Stretching, to be done after the workout:
2 min half saddle leaning back per leg
2 min standing straddle
1 min down dog
2 min lunge stretch per leg
2 min pigeon stretch per leg
Skill
6 rounds:
25 seconds on
1 minute off
3 thrusters, then max lateral burpees in remaining time. Squat clean thruster the first rep of each set.
Pick a challenging thruster weight; you should always be able to do the three reps unbroken, but it should always be tough. As soon as you drop and stabilize your bar, start knocking out fast lateral burpees.
standard: 85/55
rx: 115/85
sport: 135/95
Workout of the Day
For time:
30-20-10
Box jump
Push up
Kettlebell swing
15 minute time cap
Use a manageable kettlebell weight for this workout, and scale the push ups so that you don’t grind to a halt in the sets of 30 and 20. If you’re looking for a little more work, check out the sport option below.
standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: same as rx, but 40-30-20 reps instead of 30-20-10
metcon: 3×2:30 on, 0:30 off
Skill
Deadlift 3 sets of 8 reps
3 sets of 8 deadlifts
Rest 3-4 minutes between sets
Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s sets. Take about a minute more rest between your sets this week than last week to recover from the extra per-set volume.
Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25… etc
Push jerk
400 meter run before each round
Grab a barbell heavy enough that you can’t hit more than 5-8 reps at a time in a workout context, but light enough that you next drop below quick sets of 3. Focus on maintaining form in the later sets as the rep count grows. Use the first half of the run as a bit of recovery, but try to pick it up on the way back in.
standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:00 on, 1:00 off
Skill
6 rounds:
5-7 strict pull ups (banded, unassisted, or weighted)
5-7 strict ring dips (banded, unassisted, or weighted)
Rest 1-2 minutes
Pick a difficulty on both movements that lets you hang on to a challenging 5-7 reps across all 6 rounds. Transition quickly from the pull ups to the dips, and then take a minute or two to recover before you tackle the next round.
Workout of the Day
AMRAP in 12 minutes:
24 medicine ball sit ups
24 wall balls
200 meter medicine ball carry
Focus on the wall balls when you’re choosing your weight today; that will likely be the hardest movement. Scale so that you can finish them in no more than 3 quick sets in the later parts of the workout.
standard: 12/8
rx and sport: 20/14
metcon: 5:00 on, 2:00 off, 5:00 on
Skill
EMOM for 10 minutes:
15 double unders
2 power snatches (singles)
Modify the jump rope difficulty so that you can always finish in 10 or 15 seconds. Transition quickly from the jump rope to the power snatches, and try to get them done with no more than about 5 seconds between reps.
Workout of the Day
5 rounds:
45 seconds of power snatches
15 seconds of rest
45 seconds of calories
15 seconds of rest
Use a very light and manageable weight on your power snatches; you should be able to hit quick sets of 5-10 without losing proper positioning. Be sure to drop your hips as your reach for the ground each rep so that you aren’t stressing your lower back. Pace this workout like a 10 minute AMRAP so that you don’t end up expecting more recovery in the 15 seconds than you actually get.
standard: 55/45
rx: 75/55
sport: 95/65
metcon: 10×0:45 on, 0:15 off
Workout of the Day
For time:
1,000 meter run
75 air squats
50 devil presses
75 air squats
1,000 meter run
30 minute time cap
If you’re thinking about scaling this workout, you should be considering how to cut the volume down to make it more manageable. The devil presses can be scaled to 35 reps total, the air squats can be scaled to 50 reps per round, and the runs can be scaled to 500 meters each. Other volumes and distances totally work, but those jumps will give you a good decrease in difficulty while still being a substantial amount of work.
If you’re up for a challenge, stick with the workout as written and continue at a steady pace until you finish or you hit the time cap.
standard: 35/20 pound db
rx and sport: 50/35 pound db
metcon: 7×2:00 on, 1:00 off
Workout of the Day
Every 4 minutes for 6 rounds:
40 double unders
12 deadlifts
200 meter run
Pick a jump rope volume and difficulty that lets you finish in about 30 seconds each round. Scale the deadlifts so that you can do them either unbroken or in 2 quick sets; it should be on the heavier side, but do your best to hang on as long as your form isn’t threatening to deteriorate. Run very fast!
Record the slowest of your 6 rounds.
standard: 155/105
rx: 225/155
sport: 245/165
metcon: 6×2:00 on, 2:00 off
Skill
5 sets of 5 tempo front squat
3 second descent
3 second hold
Fast up
3 seconds between reps
Target 50-60% of your max
Focus on positioning today; keep the weight light enough that you can keep an upright torso throughout the lift, and avoid bouncing out of your pause at the bottom of each rep.
Workout of the Day
AMRAP in 7 minutes:
8 toes to bar
10 hand release push ups
Rest 2 minutes
AMRAP in 7 minutes:
16/12 calories
10 hand release push ups
Record rounds and reps separately for the two AMRAPs.
Scale the toes to bar to a difficulty that lets you finish 8 reps in 2 or 3 quick sets throughout the AMRAP. The push ups should be hard enough that an unbroken set of 10 isn’t trivial at any point, but not so tough that you’re struggling to get 1 rep at a time and breaking form at the midline. Push the pace very hard on the machine.
Workout of the Day
AMRAP in 8 minutes:
10 thrusters
8 lateral burpees
This conditioning piece is a repeat with a twist from two weeks ago; you’ll be using a lighter barbell (75/55 this week vs 95/65 two weeks ago) and doing 8 burpees instead of 10 per round. Try to take a very slightly more aggressive pace to take advantage of the lighter load. You’ll start with this AMRAP today before finishing up with the accessory conditioning below.
standard: 55/35
rx: 75/55
sport: 95/65
metcon: 8×0:45 on, 0:15 off
Accessory Conditioning
5 rounds:
2 minutes to complete a 200 m run, then burpee step ups for the remainder
1 minute of rest
Dial back the intensity from the first conditioning piece. You should be working at a conversational pace, or just slightly above it. Choose a comfortable box height for your step ups, and focus on consistent footwork from rep to rep.