Category: Workout of the Day

Workout of the Day
AMRAP in 21 minutes:
3-6-9-12-15-18-21-24… etc
Push up
Kipping pull up

After each round of push ups and pull ups, complete 21 medicine ball sit ups.

We’ve had a very hard series of days on the shoulders; if your arms need a break, strongly consider tackling the metcon option instead of the workout! That metcon is always there to give people a chance to work on a lower-impact alternative that will still challenge and improve condiitoning. It’s always written to take the same amount of time as the class workout so that you can just grab a machine when the workout is about to start and stay in sync with the flow of the class.

When you’re selecting your push up and pull up difficulty, do your best to keep the two in proportion with each other, as well as not too terribly challenging. Scale both of the movements so that completing 3-4 reps per set is manageable far into the workout (if not throughout its entirety).

standard: 12/8 lb ball, ring rows
rx & sport: 20/14 lb ball
Metcon: 7×2:15 on, 0:45 off

Workout of the Day
3, 4, or 5 rounds for time:
22 deadlifts
22 crossovers
22 burpee box jumps

30 minute time cap

Happy Birthday, Madisyn! We’ve got a tough one for her Birthday workout, we hope ya’ll enjoy!

22 burpee box jumps is a very high per-round volume. Most folks would probably be fine tackling 4 rounds, but you should only take on 5 if you’re confident that 110 total reps won’t be an overload for you. The time cap will catch you if you need it, but 30 minutes is a long way to fall to your safety net.

Be sure that the deadlift weight you select is on the lighter side for what you do in a workout; leave some cushion between your chosen load and your heaviest workout weight so that you can hit the day’s volume without blowing up your back.

For the crossovers, let yourself be a little more bold when selecting the relative difficulty. The per-round volume is very low compared to the other two movements, so it will end up serving as more of a distraction than a proportional challenge.

standard: 3 rounds at 135/95 lb bar, 20/12″ box
rx: 4 rounds at 185/135 lb bar, 24/20″ box
sport: 5 rounds at 185/135 lb bar, 24/20″ box
metcon: 5×4:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
10 second L hang
15 second handstand hold
20 air squats

The L hang and handstand hold should both be challenging movements, while the air squat is just there for a bit of a reset between rounds. On your L hang, do your best to keep your knees above the height of your hips (thighs above horizontal). If you need to bend the knees and turn it into a tuck hang, do it. Your can kick up into a handstand or wall walk into it, your choice. If 15 seconds sounds to easy, check out the sport option below.

standard & rx: as written
sport: 10 handstand push ups instead of hold (strict or kipping), 14 pistols instead of air squats

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell snatches (right arm)
8 overhead lunges (right arm)
8 dumbbell snatches (left arm)
8 overhead lunges (left arm)

This workout is a repeat from 3 weeks ago (Friday, July 14th). If you made it in that day, take a look at your score in SugarWOD and try to remember what the approach you took was. Modify that approach to avoid hitting the workout with too much or too little rest.

If you did not tackle this one on 14th, then just focus on picking the dumbbell up a little sooner than you otherwise would when you switch hands; take advantage of the new arm being relatively rested.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (8-8-8-8 without resting or setting the dumbbell on the floor)
metcon: 4×2:30 on, 0:30 off

Skill
Every 4 minutes for 4 rounds:
400 m run

Record the slowest of the 4 rounds to SugarWOD.

Use a count-up clock to make noting time easier; the rounds will begin at 0:00, 4:00, 8:00, and 12:00.

Focus on getting up to speed quickly on each run rather then getting a slow start off the line. Scale the distance if you think it will take you more than 2:30 to finish any given run. If you’ve got joint issues that prevent you from running, substitute a 500 m row or a 1,000 m bike.

Let’s get our last bit of work outdoors done before another hot weekend!

Workout of the Day
AMRAP in 10 minutes:
5-10-15-20-25-30…
Toes to bar
Jerk (push or split)

Scaling the jerk and toes to bar to be roughly equal in difficulty is key to this workout; both movements can be quite challenging, and we don’t want one to be dominant. Your barbell should be heavy enough that doing more than 5-8 reps in a set while fatigued is quite tough. Scale the range of motion on the toes to bar to hit a similar difficulty, or substitute them for V-ups.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5:00 on, 1:00 off, 4:00 on

Skill
EMOM for 10 minutes:
Hang snatch high pull plus hang power snatch

Prime your full extension using the hang snatch high pull, and then follow through to the overhead position on the second rep of the complex. Bonus points if you freeze in the catch! We’ll be backing off of the frequency of Olympic lifting in skill work after the Oly meet last Saturday, so you can expect to see it once per week. We’ll still be hitting the movements just as regularly in the workouts.

Workout of the Day
AMRAP in 12 minutes:
Power cleans

At the start of the workout, complete 62 wall balls before your power cleans.
At the 6 minute mark, complete 62/46 calories (row, bike, or ski) before resuming power cleans.

Happy Birthday, Brad! These movements are a few of his favorites, we hope you enjoy!

Use a heavy power clean weight; if you’re ever tempted to do some touch-and-go sets, you’ve probably gone too light. Scale the wall balls and calories to a volume and difficulty that takes you no more than 5 minutes to complete. Folks that are very strong on those movements can expect to finish them in under 3 minutes. Record the total number of power cleans that you accumulate.

standard: 95/65, 12/8
rx: 155/105, 20/14
sport: 185/135, 20/14
metcon: 6×1:30 on, 0:30 off

Skill
5 sets of 5 strict press
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Feel free to ask your coach if you aren’t sure how! We’ll be hitting back squats on Mondays and presses on Tuesdays for a few weeks.

Workout of the Day
3 rounds:
1:30 of kettlebell swings
1:30 of ring dips
1:30 of rest

At the start of each interval (including the rest), run 100 m.

A quick run is really going to pay off in buying you time to get reps in; you can only do kettlebell swings so quickly, so if you want to get more done you’ll need to pick up the pace on the 100 m buy in. Use a heavier than normal weight on the swing, and scale the ring dips by using a band or dropping down to push ups if needed.

standard: 20/12 kg
rx: 32/24 kg
sport: 32/24 kg, ring dips off the high rings (muscle up into each set)
metcon: 3×3:00 on, 1:30 off

Skill
5 sets of 5 back squats
Use ~70% of your max

On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Feel free to ask your coach if you aren’t sure how! We’ll be hitting back squats on Mondays and presses on Tuesdays for a few weeks.

Workout of the Day
AMRAP in 15 minutes:
5 strict pull ups
10 suitcase lunges (one Kb and one DB)
15 box jumps

Challenge yourself on the pull up difficulty today; it’s ok for that movement to break down, even to singles, by the end of the workout. Do the same on the suitcase lunges, though in that case you should be able to struggle through the 10 reps in no more than two sets.

standard: 16/12 kg KB, 35/25 lb DB, 20/12″ box
rx&sport: 24/16 kg KB, 50/35 lb DB, 24/20″ box
metcon: 5×2:20 on, 0:40 off

Workout of the Day
AMRAP in 8 minutes:
20/15 calories (row, bike, or ski)
10 V-ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
10 hang squat clean thrusters
10 V-ups

Use a barbell weight heavy enough that going unbroken on the hang squat clean thrusters is a little bit daunting; if they’re too easy, you’ll end up beating your head against an endless wall of V-ups after an already intense 8 minute exposure to them.

standard: 65/45
rx: 95/65
sport: 115/85, and stick with V-ups, not toes to bar; they showed up in quarterfinals
metcon: 8:00 on, 4:00 off, 8:00 on

Workout of the Day
We’ve got a couple of things going on today!

First off, only 1 class today at 8:30. We’ll be doing a special going-away workout for coach Megan, who just wrapped up her last week with us! Come on in to the 8:30 class for a surprise workout written by Mira and Ethan.

At 9:45 we’ll start setting up and briefing for our first in-gym Olympic lifting meet. If you’re participating in the meet, do your best to be there at 9:45 sharp so that we can make sure you’ve got all the information you need.

We’re looking forward to a fun day!

Skill
5 rounds:
30 second arch
30 second L-sit
30 second supine plank
30 second rest

Do your best to hold in each position, or a scaled variant, for the whole 30 seconds.

Workout of the Day
3 rounds for time:
400 m run
40 sit ups
40 alternating dumbbell power snatches

20 minute time cap

Pick a dumbbell that you’re very comfortable with for the snatches today; 120 reps is a large volume, but you should be progressing smoothly throughout the whole workout. A good target is to not drop below sets of 10 snatches at a time without too much rest between each set.

standard: 35/20
rx: 50/35
sport: 50/35, 500 m run
metcon: 3×4:00 on, 1:00 off