Category: Workout of the Day

Skill
5 rounds:
One unbroken set of kipping pull ups
1 minute rest
One unbroken set of toes to bar
1 minute rest

Refer back to Friday, June 21st, and use the same scaling options that you did that day. Push to get a few more reps per set on each movement. If you didn’t do this back in June, then scale both movements so that you can get at least 5 reps per set per movement, on average, across all 5 rounds. Use a band to scale the pull ups, and scale the toes to bar by reducing the target range of motion. Try to be strict about holding yourself to one minute of rest between your sets!

Workout of the Day
3 rounds for time:
20 kettlebell swings
20 goblet lunges
400 meter run

18 minute time cap

Pick a kettlebell that you’re comfortable swinging and hanging onto for large lunge sets. You shouldn’t have to rest for more than a few breaths between sets on both movements. Treat the first 200 meters of the run as recovery if needed, but try to pick it up on the way back to the gym every round. If you’re looking for a challenge, go unbroken on the swings, rest briefly, go unbroken on the lunges, and then immediately hit the run at a strong pace.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Clean and Jerk

Then

8 minutes to work up to a max clean and jerk

Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to note down your weights so that you have a sense of what to target.

Workout of the Day
6 rounds:
40 seconds of hand release push ups
40 seconds of calories
40 secondss of rest

Scale the push ups by dropping to your knees or going to and elevated target if needed, but set yourself up so that you can still practice the hand release technique. Push the pace on the machine each round, and try to sustain your push up numbers throughout the workout.

standard, rx, and sport: as written
metcon: 6×2:20 on, 0:40 off

Skill
8 minute double under ladder
5-10-15-20-25… etc double unders
Rest as needed between unbroken sets.

It’s time to re-test the double unders with the same ladder progression that we did at the start of the jump rope work (Wednesday, June 19th). Pick a skill difficulty below and work your way up in set sizes; if you completed the ladder last month on the 19th, try to push for a harder jump rope skill or a higher final number than you did last time.

Single unders: 10-20-30-40-50-60…
Fast single unders: 10-20-30-40-50-60…
Alternating fast and slow single unders every 5 reps: 10-20-30-40-50-60
Single unders with a double every fifth jump: 5-10-15-20-25-30…
5 single unders, 5 double unders: 10-20-30-40-50-60…
Double unders: 5-10-15-20-25-30
Double unders (large sets): 20-40-60-80-100-120…

Workout of the Day
AMRAP in 12 minutes:
10 deadlifts
20 sit ups
At the start of each minute, complete 10 air squats

Focus on range of motion and good technique today; all three movements are ones that are easy to accidentally shorten the range of motion on, so stay dilligent and consistent with completing each rep. Sit tall on your sit ups, and hit a fully upright and extended position on the deadlifts and squats. Pick up where you left off on the AMRAP after you finish the air squats each minute.

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

Skill
EMOM for 4 minutes:
Squat snatch

Then

8 minutes to work up to a max squat snatch

Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to note down your weights so that you have a sense of what to target.

Workout of the Day
One round through:
3 minutes of rowing for calories
3 minutes of clean and jerks
3 minutes of assault bike (not C2 bike) for calories
3 minutes of lateral burpees
Rest 1 minute between each 3 minute interval

Grab a barbell with which you’re able to hit steady singles without too much rest for the whole 3 minutes. Do your best to spread you effort evenly across all 3 movements; don’t let yourself slow down or take too much rest on anything, and avoid pushing into a sprint until the last minute (or less) on the burpees. Add up all of your reps and calories.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill
5 sets of:
5 front squats, immediately into 5 strict pull ups

Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds.

This is our last day on this progression, so push that extra little bit to bump the weight up on your squats.

Workout of the Day
AMRAP in 10 minutes:
21 box jump overs
12 toes to bar

Scale the target height on your toes to bar so that you can consistently hit sets of 3 throughout the workout. Settle into a steady pace on the box jump overs, and keep your footwork safe and consistent. If you’re pushing for a high round count, then hang on for large sets of toes to bar and keep your transitions between movements fast and fluid.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 5×1:40 on, 0:20 off

Workout of the Day
8 rounds:
1 minute of calories
1 minute of rest
2 minutes to run 200 meters

Scale the run distance so that you have about a minute to rest after completing it in the 2 minutes allotted; this workout is structured so that the calories on the machine are the main push, while the run is an active recovery between efforts. If you need an easier day, then slow your pace on the machines. If you’re up for a challenge, then take an aggressive pace on the machines and hang on to it across all 8 rounds.

standard, rx, and sport: as written
metcon: 16×1:00 on, 1:00 off

Workout of the Day
For time:
1,000 meter run
25 push jerks
50 lateral burpees
25 push jerks
1,000 meter run

30 minute time cap

Use a barbell weight that lets you maintain quick sets of at least 5 reps throughout the push jerks. Be cautious of hitting large and fast sets on the push jerks right away; though the movement can be cycled quickly and efficiently, it will likely exhaust you before the halfway mark if you’re too aggressive with your pace. This is a long workout, so settle into a steady and sustainable pace.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×6:00 on, 2:00 off

Skill
Every 45 seconds for 8 rounds:
One set of kipping pull ups

Shoot for about 3-8 reps of the kipping pull up every round. If you’re new to the movement, a good starting point is to alternate between a set of 5-10 kipping swings in one round and a set of banded strict pull ups or ring rows in the other. If you’re comfortbale with that drill sequence, then hop on a thick band and try assisted kipping pull ups; they can feel awkward at first, but the band is a great tool to get comfortable with.

Workout of the Day
AMRAP in 18 minutes:
3-6-9-12-15-18… etc
Hang power clean

After every round, complete 20 sit ups and 60 drag rope single unders.

Choose a barbell weight that you can hang on to for sets of about 5 throughout the workout. You shouldn’t grind to a halt on the hang cleans, but you also shouldn’t be able to easily hit unbroken rounds after the first few. Settle into a steady pace on the sit ups and drag rope single unders.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 10 minutes:
Squat clean plus split jerk

Work up to a heavy single or one rep max clean and jerk, but do your best to stay on the clock; next week you’ll have a chance to lift with less of a time pressure on the tempo.

Workout of the Day
5 rounds:
1 minute of strict ring dips
1 minute of thrusters
1 minute of rest

In large classes where there are groups of 3, one person will start on each station (including the rest) and rotate through the workout from there.

Scale the ring dips by using a band or keeping one foot on the floor; the goal is to be able to maintain sets of 3 or 4 across each of the working minutes. Use a thruster weight that lets you get 5-10 reps at a time for 2-3 sets within the minute, and push for larger and more uncomfortable sets than you otherwise might.

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

Skill
5 rounds:
20 seconds of single unders
10 seconds of rest
20 seconds of double unders
10 seconds of rest

We’re alternating between single under and double under practice today; the single unders are there to give you a reset and force you to work at more than one speed. If you can go for twenty seconds of unbroken double unders across all 5 rounds, work on increasing the speed of your reps.

This is a repeat of the skill work three weeks ago, so try to bump up the difficulty of the double under drill you select by one or two notches. Next week we’ll be re-testing max double unders in an 8 minute ladder.

If you don’t yet have double unders, then pick a skill from the list below (roughly ascending order of difficulty). Choose a skill that lets you succeed on most of the sets you start.

Single unders
Fast single unders
Alternating fast and slow single unders every 5 reps
Single unders with a double every fifth jump
5 single unders, 5 double unders
Double unders
Double unders (large sets)

Workout of the Day
3 rounds:
2 minute of step ups
1 minute of rest
2 minutes of calories
1 minute of rest

Gear up for long efforts on both the step ups and the machine. You’ll have to dial your pace back just a little bit on both movements so that you don’t gas out and grind to a halt. Record the sum of all of your step ups and all of your calories.

standard: 20/12 inch box
rx: 24/20 inch box
sport: 24/20 inch box, holding a 20/14 pound med ball
metcon: 6×2:00 on, 1:00 off