Category: Workout of the Day

Skill
7 rounds:
35 seconds to complete:
3 touch and go power cleans plus max lateral burpees
1 minute of rest between efforts

Pick a weight that you can hit for 3 fast and unbroken reps across all 7 rounds. You should be done with your power cleans and onto your burpees with at least 20 seconds to spare every time.

Workout of the Day
3 rounds for time:
70 drag rope single unders
50 sit ups
30 overhead lunges

18 minute time cap

The overhead lunges will be the main challenge in this workout. If your shoulder flexibility or stability restrict you from staying in a secure overhead position, modify the movement to a front rack lunge. If you’re consistently able to hit sets of 10 lunges, you’ve likely chosen a good weight.

standard: 75/55, front rack lunge
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

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

The first rep of this complex will force you to develop your power from above the knees while also giving you a chance to work on excellent positioning as you move slowly off the floor. Try to keep that positioning on the full-speed rep.

Workout of the Day
AMRAP in 16 minutes with a partner:
You do 25/20 calories while your partner rests
Your partner does 25/20 calories while you rest
You both do 20 synchronized dumbbell power snatches

The main challenge in this workout will be figuring out a pace on your machine that takes advantage of the fact that you get a break while your partner works, but is not so aggressive that you start to break up the power snatches excessively. Your pace should feel pretty similar to what you would hit in a workout that has a 1 minute rest built into each round.

standard: 35/20
rx: 50/35
sport: 50/35 (don’t bump the weight up and slow down your partner)
metcon: 4×3:00 on, 1:00 off

Skill
Strict press
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

Just like yesterday’s back squats, you’ve got a chance to work up to a heavy single or new one rep max today. Keep your core tight to avoid poor back position or an asymmetric pressout.

Workout of the Day
4 rounds:
1:20 of sandbag cleans
1:20 of ring dips
1:20 of burpee box jumps

We’ve got 3 very tough movements and no assigned rest interval in today’s workout, so be sure that you’re comfortable with the difficulty of your scaling options and the pace that you choose. Make sure that your sandbag is light enough that you don’t have to lean backwards to get it over your shoulder. Scale the ring dips to the point that you can hit sets of 3-5 reps with 10-15 seconds of rest between each set without getting unstable. Go hard on the burpee box jumps.

standard: 70/45, 20/12″ box
rx: 100/70, 24/20″ box
sport: 150/100 lb sandbag, 24/20″ box, ring muscle ups instead of ring dips (note: not just dips on the high rings, but full ring muscle ups)
metcon: 4×2:40 on, 1:20 off

Skill
Back Squat
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

If you’d like to hit a max effort single, today is your opportunity to give it a shot. Make sure that you ask for spotters when you go for that max; squatting heavy without a failsafe is extremely risky.

Workout of the Day
For time:
1-2-3-4-5-6-7-8-9-10
Front squat
25 double unders after each round

12 minute time cap

Use a challenging weight for the front squat. You should be able to hit through the round of 5 or 6 unbroken, but after that hanging onto the barbell for a whole round should be very tough. The jump rope sets should only take around 30 seconds to complete, so modify the volume and difficulty to hit that target.

standard: 95/65
rx: 135/95
sport: 155/105, drag rope
metcon: 5×1:30 on, 0:30 off

Workout of the Day
7 rounds:
1 minute of goblet lunges
30 seconds of toes to bar
1 minute of calories
30 seconds of rest

30 seconds of rest isn’t much, so don’t push too hard during the work intervals. The goal here is to pick a pace that you can sustain across all 7 rounds, with room to add about ten percent to your power output in the last round. Scale toes to bar by adjusting the range of motion or switching to V ups.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 7×2:30 on, 0:30 off

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
12 box jumps
9 push ups
6 power cleans

We’ve got a very slight twist on a classic today. Pick a push up difficulty that won’t break down to singles until the fourth or fifth round. Your cleans should be right on the edge between small sets and quick singles. We’ll be restarting on the box jumps in each of the 3 minute AMRAPs, then adding up all the rounds and all the reps at the end of the workout.

standard: 95/65, 20/12
rx: 135/95, 24/20
sport: handstand push ups, 155/105, 24/20
metcon: 5×3:00 on, 1:00 off

Skill
10 sets of 3 strict pull ups
Banded, unassisted or weighted

Choose a difficulty that makes each set of 3 challenging, but not sloppy. You should take about a minute between sets.

Workout of the Day
3 rounds for time:
20 deadlifts
30 medicine ball step ups
400 m run

18 minute time cap

Use a deadlift weight challenging enough that going unbroken through the whole workout would be a bad pacing decision. At the same time, it shouldn’t be so heavy that you ever have to do fewer that 5 reps in a set. The medicine ball step ups should be a steady cruise, followed by a fast run. Try not to slow down on the run so much that it serves as a recovery.

standard: 135/95, 12/8, 20/12
rx: 225/155, 20/14, 24/20
sport: 245/165, 30/20, 24/20
metcon: 3×4:00 on, 1:00 off

Skill
4 rounds:
In 1:30, complete 16/12 calories and then max burpees to a target in the remaining time.
Rest 1:30 between rounds

Modify the target calorie count so that you’re off your machine and onto your burpees with at least 30 seconds to spare each round. This is a great chance to push the pace on both movements! Use a target just outside of standing reach for the burpees.

Workout of the Day
AMRAP in 15 minutes:
10 pull ups (strict or kipping)
20 alternating dumbbell power cleans
20 dumbbell push jerks (10 on each side)

Use a dumbbell weight that lets you hit sets of about ten on average throughout the workout; much smaller than that and you’ve gone too heavy. Scale the pull ups so that they never take more than about a minute to finish. You should be able to keep moving at a steady clip throughout this workout, so check each component before you start to make sure that that’s possible.

standard: 35/20
rx: 50/35
sport: 50/35, 5 bar muscle ups instead of pull ups
metcon: 3×4:00 on, 1:00 off

Skill
Strict Press
3 at 75%
3 at 75%
3 at 80%
3 or more at 80%

If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max!

Workout of the Day
For time:
400 m run
30 devil presses
200 double unders
30 devil presses
400 m run

16 minute time cap

Look at the clock when you get on your rope, and make sure that you aren’t spending more than about 4 minutes on the jump rope. More volume than that and you start putting a bit too much wear on your feet, calves, and achilles tendons, so it’s very important that you know your limits and pay attention to your body.

Break up the jump rope early so that you’re never doing more than about half of your max set at a time.

If you aren’t able to jump rope, substitute a 2,000 m bike.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope
metcon: 6:00 on, 1:00 off, 6:00 on

Skill
Back Squat
3 at 75%
3 at 75%
3 at 80%
3 or more at 80%

If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max! As always, grab two spotters if you have any doubts about whether you’ll make the set.

Workout of the Day
4 rounds:
1 minute of power snatches
1 minute of overhead squats
1 minute of calories
1 minute of rest

The snatches and overhead squats are prescribed at a relatively light weight today, but with the intervals back-to-back like this you’ll have to really focus on pacing and technique to keep from blowing up all the working muscles groups. Break up the power snatches early and often; small sets with short rest will delay the onset of fatigue more than doing huge unbroken efforts.

Go fast on the machine.

standard: 65/45
rx: 75/55
sport: 95/65
metcon: 4×3:00 on, 1:00 off