Category: Workout of the Day

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

Skill
5 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of rest (rx) or plank (standard)
15 seconds of rest

If you typically plank in the rest interval, consider not doing that today. Think about how hard you’d have to push on the machine so that planking during the rest interval would be prohibitively challenging, and then hit that pace. These machine sprints are a great chance to practice a much more aggressive approach than you normally take, especially if you’re someone that feels like they only have one speed on the workouts.

Workout of the Day
For time:
21-15-9
Deadlift
Push up
50 double unders after each round

12 minute time cap

Happy Birthday, Andrew Susskind! These are some of Andrew’s favorite movements, we hope you like them, too!

Pick a deadlift weight that never forces you to do fewer than 5 reps in a set, with no more than about ten to fifteen seconds of rest between sets. Scale your push ups with a similar goal in mind. Pick a volume and difficulty on the jump rope that is a little bit daunting to complete after your shoulders get pooped from push ups.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 4:00 on, 1:00 off, 4:00 on

Skill
EMOM for 4 minutes:
2 cleans plus 1 jerk
Then
8 minutes of clean and jerk

Power or squat clean, push jerk or split jerk: anything is fair game today. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
3 rounds:
2 minutes of sandbag cleans
2 minutes of burpees to a target (~1 inch above standing reach)
2 minutes to run 200 m (rest in remainder of 2 min)

Don’t sandbag the sandbags! Most people will find the burpees to be a much easier movement to accumulate reps on, so if you were looking to get the highest possible number on the board the optimal strategy would be to take a relaxed enough pace on the cleans that they don’t take anything away from the number of burpees you can do.

But that’s lame, so don’t do it.

standard: 70/45
rx: 100/70
sport: 150/70
metcon: 3×4:00 on, 2:00 off

Skill
EMOM for 4 minutes:
Snatch plus overhead squat
Then
8 minutes of snatch practice

Feel free to power snatch or squat snatch, whichever is most comfortable and consistent for you. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details about the meet!

Workout of the Day
For time:
20 pull ups (strict or kipping)
40 box jump overs
60 alternating dumbbell hang power cleans
40 box jump overs
20 pull ups

15 minute time cap

Scale the pull ups so that you’re able to maintain sets of at least three throughout the whole workout (including the second half). The dumbbell hang power clean is a relatively easy movement compared to something like the full range of motion snatch, so expect those reps to move along quite quickly and be more of a mental challenge to just hang on and keep moving.

standard: 20/12″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: chest to bar pull ups, 24/20″, 50/35 lb, unbroken hang power cleans (don’t rest at the top, either)
metcon: 4×2:00 on, 1:00 off