Category: Workout of the Day

Skill
EMOM for 10 minutes:
1-4 strict pull ups
3-6 kipping pull ups

The goal of this sequence is to transition directly from your last strict pull up into your first kipping pull up by pushing yourself back from the bar at the top of the rep. You should be able to do the whole sequence unbroken. A band is the best way to scale this one; it’s awkward to kip with a band at first, but practicing will give you a useful tool with which to work on your pull ups.

Consider the total number of pull ups of each kind that you’d like to do when you’re selecting your per-round volume.

Workout of the Day
AMRAP in 10 minutes:
4 devil presses
10 alternating dumbbell hang power cleans

Use a dumbbell weight that you normally snatch with. The hang power cleans should feel quite easy rep-to-rep, and it shouldn’t be a problem to hit most of the sets of 10 unbroken. Devil presses will always be a slog, but hopefully only 4 reps at a time means that you can jump into them quicker than you might in a larger set. Be sure that you’re standing your power cleans all the way up before you cycle into your next rep.

standard: 35/20
rx and sport: 50/35
metcon: 5×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

Practice a quick and smooth transition from the double unders to the clean and jerk. See if you can maintain a fast cycle out of the catch position in the power clean directly into the drive on the push jerk, rather than standing up and fully resetting between lifts. Keep the weight a little lighter than if we were just lifting so that you can maintain those transitions and cycle times.

Workout of the Day
5 rounds for time:
15 push ups
75 drag rope single unders
15 front squats

18 minute time cap

A good goal for this workout is to scale each movement so that each effort takes about 45 seconds when you’re fresh. Breaking up the front squats into 2 or 3 quick sets is probably a good plan, and hitting the first rep of each set as a squat clean will help you get right to it without spending extra time under the bar.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×4:00 on, 1:00 off

Skill
8 sets of:
3 tempo ring dips (3 second descent, 3 second hold, fast up, 3 second support hold)
5 ring rows

Rest about a minute between sets

It is very likely that you’ll need to scale the difficulty of the ring dips today, even if you were fine with unassisted dips last week. The added difficulty of a slow descent and an active hold in the bottom position will really challenge your shoulder strength and stability. Use a band, or keep your feet on the ground if needed. Note that we have 75 push ups in tomorrow’s workout, so you’ll need full use of your shoulders!

Workout of the Day
4 rounds:
1 minute of sandbag cleans
1 minute of toes to bar
1 minute of calories
1 minute of rest

It’ll be much easier to accumulate reps on the toes to bar and the calories than on the sandbag cleans for most people. Despite this, try to push the pace on the cleans and fill the whole minute with work. Scale the toe to bar range of motion so that you can hit sets of 3-5 for the majority of the workout. Go quick on the calories!

standard: 70/45
rx: 100/70
sport: 150/100
metcon: 4×3:00 on, 1:00 off

Workout of the Day
Just one class at 9 am today, with open gym from 10-12!

With a partner:
4 rounds, 4 minutes on, 2 minutes off:
500 meter run
Max burpee box jumps in the remaining time

You and your partner will take off on the 500 meter run together at the start of each 4 minute interval. Whoever gets back to the box first will start on the burpee box jumps. Switch back and forth between you and your partner for the remainder of the 4 minutes once both people are in the gym, with one person working on the burpee box jumps at a time. You’ll then rest for 2 minutes and repeat. Track the total number of burpee box jumps that you and your partner get.

standard, rx, and sport: 20 inch box, burpee box jump or burpee step up

Workout of the Day
AMRAP in 20 minutes:
400 meter run
21 hang power cleans
12 strict presses

You power cleans should be easy, and your strict press should be hard! It’s totally ok if that strict press breaks down to sets of 3 or 4 at a time, as long as you don’t have to rest too much between them and your form doesn’t degrade. Try to keep a strong pace on the run rather than use it as complete recovery from the barbell.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off

Workout of the Day
3 rounds for time:
22 pull ups
33 devil presses
44 single arm overhead lunges
55 crossovers

27 minute time cap

Use a dumbbell weight that you’re comfortable handling for high volume; at about 100 devil presses and 130 overhead lunges, you’ve got a lot of reps to contend with. Scale the pull ups to a difficulty that lets you finish each round in no more than 4 or 5 sets. The crossovers should be modified to take no more than about a minute and a half per round.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 3×6:00 on, 1:00 off

Skill
Tempo Front Squat:
6 sets of 3 reps
3 second descent, 3 second hold at the bottom, fast up, 3 seconds between reps

Target 65-75% of your max

Make sure you’re holding in an active squat in the bottom position! Lighten up the weight if you feel that you aren’t able to keep your chest up, knees out, and heels flat across the whole set.

Workout of the Day
For time:
30 wall balls
40 kettlebell swings
50 box jump overs
40 kettlebell swings
30 wall balls

16 minute time cap

Try to settle into a steady pace as you work through this, thinking ahead to how much energy you’ll need to tackle the last set of wall balls. Hang on to your medicine ball for slightly larger sets than you want to on that last effort. Scale the kettlebell weight to one at which sets of ten across the whole workout are very manageable.

standard: 16/12 kg KB, 20/12 inch box, 12/8 lb ball
rx: 28/20 kg KB, 24/20 inch box, 20/14 lb ball
sport: 28/20 kg KB, 24/20 inch box, 20/14 lb ball, unbroken wall balls
metcon: 5:00 on, 1:00 off, 5:00 on

Skill
8 sets of:
3 ring muscle up transitions with no dip (feet on ground, banded, or jumping)
3 high ring swings

Pick a transition drill that you can hit with solid technique on every set. Stay in the bottom of the dip when you turn over onto the rings rather than pressing up out of it: this will help you focus on a low and efficient movement rather than rush to a locked out position. If you’d rather work on strength, or if you missed Monday, then feel freet to back up to Monday’s skill work.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
6 rounds:
45 seconds of power snatches
45 seconds of calories
45 seconds of rest

Use a light weight for your power snatches; you should be able to hit sets of roughly ten throughout the workout without too much trouble. Try to get up to speed quickly on the machine each round, but don’t pick such an aggressive pace that you can’t recover in the 45 seconds you’ll have.

standard: 65/45
rx: 75/55
sport: 95/65
metcon: 6×1:30 on, 0:45 off

Skill
AMRAP in 8 minutes:
3 kipping swings
3 toes to bar
3 kipping swings
9 push ups

Today’s skill piece is all about tempo and position control on the bar. The goal is to move through all 9 reps on the bar (swings, toes to bar, swings) without dropping off or losing your cadence. Be sure that you’re jumping onto the bar from directly underneath it so that you aren’t getting into an awkward swing right off the bat. If you find that sequence to be too easy, bump the toe to bar volume up to 5-7 without changing the kipping swing volume. A small change will go a long way. Scale the push ups to a difficulty that lets you maintain sets of 3 throughout.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
3 rounds for time:
45 medicine ball sit ups
15 push jerks

15 minute time cap

Scale the push jerk weight to a difficulty that lets you hit sets of 5 across the whole workout. If you’re able to do substantially more than that in a single set, consider bumping the weight up a bit. If you’re down to sets of three, you’ve almost certainly gone too heavy. Focus on keeping a solid core position during your jerks; your abs will be tired after the sit ups, but you need to keep your stability regardless.

standard: 75/55 lb bar, 12/8 lb ball
rx: 115/85 lb bar, 20/14 lb ball
sport: 135/95 lb bar, 20/14 lb ball
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus one power snatch

Pick a jump rope volume and difficulty that you can finish in a single easy set in under ten seconds. The jump rope buy-in is to keep you moving and give you a chance to practice transition and setup technique. Feel free to get heavy on the lift as long as you can keep a quick and smooth transition.

We’re going to be working on some gymnastics progressions throughout January and February. You’ll see ring strength and stability work on Mondays, kipping pull up and toe to bar work on Wednesdays, and ring muscle up technique work on Thursdays. We’ll also have strict pull up work mixed into those skill sequences on a weekly basis. Tuesdays and Fridays will be dedicated to Olympic lifting work and tempo squat/deadlift work, respectively. We’ll follow that sequence for four weeks, take one week to work on other movements, and then get back to that sequence for two final weeks.

Workout of the Day
AMRAP in 7 minutes:
70 drag rope single unders
24 alternating dumbbell hang squat cleans

Rest 2 minutes

AMRAP in 7 minute:
70 drag rope single unders
24/18 calories

Record two separate sets of rounds and reps for this workout. If the sets of 70 drag rope single unders are pretty easy for you, use them as a recovery effort so that you can catch your breath and get back into the cleans and calories at a quick pace.

standard: 35/20
rx and sport: 50/35
metcon: 7:00 on, 2:00 off, 7:00 on