Category: Workout of the Day

Skill
AMRAP in 8 minutes:
Wall walk plus 10 second hold
20 second L-sit
8 kipping pull ups or kipping swings (regular kip, not butterfly)

We’re working on some basic gymnastics positioning drills today, all of which rely on a solid and stable core position. Focus on keeping a hollow body at the top of your wall walk, and feel for the similar rib-down core positon on the L-sit. You’ll also be passing through that position in the initial rising motion of each kipping pull up. If you’d like an additional challenge, do chest-to-bar pull ups.

Workout of the Day
For time:
10-20-30-40
Kettlebell hang snatch
50 double unders after each round of kettlebell snatches

15 minute time cap

Switch arms whenever you’d like on the kettlebell hang snatches, as long as you get a roughly even amount of work on both side. Use a weight that you’re comfortable managing for the 100 total reps in this workout. Scale the jump rope volume and difficulty so that each round of jump rope takes no more than a minute and a half. Your shoulders and grip will be put through their paces today, so focus on efficient movement and relaxing on the double unders as best you can.

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

Skill
EMOM for 4 minutes:
Two power snatches plus one overhead squat

Then

8 minutes to work up to a heavy power snatch or squat snatch

Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes of free lifting you can slow down the lifting tempo a bit, take more rest, and work up to a max. If you’re newer, feel free to stay on the clock and practice any drill sequences your coach gives you.

Workout of the Day
AMRAP in 10 minutes:
Front rack lunge
At the 0:00 minute mark: 25 clean and jerks before starting your lunges
At the 5:00 minute mark: 50/40 calories before resuming your lunges

It’s pretty important in this workout that you choose a barbell that will challenge you on the clean and jerks. If you get through that first buy-in of 25 reps too quickly you’ll end up lunging for about four minutes straight. That won’t be fun. Bump the weight up just enough that you’re debating singles vs. small sets. Record the total number of lunges that you accumulate.

Share a machine in large classes; one person will do the workout as written, and the other will do the calories at 0:00 and the clean and jerks at 5:00.

standard: 95/65 lb bar
rx: 115/85 lb bar
sport: 115/85 lb bar, 35 clean and jerks, 75/60 calories
metcon: 5×1:30 on, 0:30 off

Skill
5 sets of:
8 deadlifts plus a single max set of push ups
Target 70-75% of your max

Choose a push up difficulty that lets you hit at least 10 reps in each of your max sets. Take a couple of minutes to rest in between each round, but move immediately from your deadlifts to your push ups. You aren’t on the clock today, so you’ll just have about 15 minutes to work through this at your own pace.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21-24… etc
Toes to bar
Burpee box jump overs

Scale the toes to bar by reducing the range of motion or switching them out for V-ups. Medicine ball sit ups are also an option, but bump the rep scheme up to 5-10-15-20 on the sit ups (not the burpees). Scale the burpee box jump overs by reducing the box height or eliminating the box altogether.

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×2:00 on, 1:00 off

Gym Closed
Happy New Year!

We are closed today, and then back to regular hours tomorrow.

Workout of the Day
Regular hours today! We’ll be closed tomorrow (Monday the 1st), then back to regular hours on Tuesday.

AMRAP in 25 minutes:
400 meter run
40 sit ups
200 meter farmer’s carry (one kettlebell and one dumbbell)
20 front squats

Challenge yourself on the front squat weight today; it’s ok if the twenty reps take four or five sets, as long as your technique isn’t suffering. Choose a dumbbell and kettlebell that are within ten pounds of each other for the carry. Settle in for a long workout!

standard: 95/65 lb bar, 16/12 kg KB, 35/20 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bar, 100/70 lb sandbag carry
metcon: 5×4:00 on, 1:00 off

Workout of the Day
For time, with a partner:
1 mile medicine ball carry
150 wall balls
150 calories

35 minute time cap

Make sure that you and your partner are both comfortable with the medicine ball weight that you you’ve chosen. If you’re using two different medicine balls, decide on one of them to take on the carry. Run together, and hand the medicine ball back and forth whenever you need to. If you’d like to tackle this workout alone you definitely can! Run with your med ball, then complete 100 wall balls and 100/80 calories.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 3×7:00 on, 2:00 off

Skill
EMOM for 10 minutes:
Hang power clean
Hang squat clean
Jerk

Do your best to hit a lower catch position on the second hang clean, even if you aren’t able to hit a full squat. The goal here is to practice your power development and full extension on the first rep, and then build out the range of motion in the catch on the second.

Skill
6 rounds:
40 seconds of box jumps
20 seconds of rest
40 seconds of kettlebell swings
20 seconds of rest
40 seconds of calories
20 seconds of rest

Pace this workout like an 18 minute AMRAP! We’ve had shorter transitions in this format, but 20 seconds still won’t be enough to feel recovered. Moderate your pace so that by the end of the 20 seconds you get one or two breaths of slightly slower and deeper breathing before ramping back up to a working state.

standard: 16/12 kg KB, 20/12 inch box
rx: 28/20 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 18×0:40 on, 0:20 off

Skill
Take about ten minutes to practice handstand techniques. Ask your coach for guidance if you’d like to try a new technique! Below are some handstand drills listed in roughly ascending order of difficulty.

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

Skill
5 rounds, 3 minutes on, 1 minute off:
3 power cleans
6 push ups
9 air squats

Use a power clean weight that lets you finish 3 reps quickly and confidently every round, whether you’re doing a touch and go set or singles. Scale the push ups so that they don’t grind to a halt; it’s ok if they slow down and get tough, but it shouldn’t be such a significant drop in speed that you start losing the cardio element of the workout.

standard: 95/65
rx and sport: 135/95
metcon: 5×3:00 on, 1:00 off

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

Keep both lifts within a range of motion that lets you hit a secure lockout with your feet firmly planted on the ground; pushing for a lower position on the second rep is the goal, but that shouldn’t compromise any of the fundamental components of good snatch technique. Feel free to drop the barbell between reps. If you struggle with balance, control, or proper lockout, then freeze for three seconds in the catch on both lifts. If that’s extremely challenging, you’re likely targeting too low of a position or too heavy of a lift.

Workout of the Day
AMRAP in 10 minutes:
7 thrusters
40 double unders

Challenge yourself on the thruster weight today; if you can do every round unbroken, you have likely gone too light. Focus on efficient and powerful technique, and remember that you can squat clean thruster the first rep of each set to save yourself some time under the barbell. Scale the jump rope to take no more than about 45 seconds per round.

standard: 75/55
rx: 115/85
sport: 135/95, drag rope double unders
metcon: 5×1:30 on, 0:30 off

Gym Closed
We are closed today, but will be open for regular hours tomorrow!