Category: Workout of the Day

Skill
8 sets of:
3-5 ring dips plus a 10 second ring support hold
3-5 strict pull ups (banded, unassisted, or weighted)

Try to move straight from the ring dips to the support hold to the pull ups, but give yourself a minute or two of rest between sets. If unassisted dips are too tough, throw a band under your knees or use your feet for a little push off of the ground.

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
For time:
27-21-15-9
Deadlift
Lateral burpee

16 minute time cap

Scale the deadlift to a weight that lets you complete the rounds of 27 and 21 in no more than three sets, with minimal rest in between. The goal for this workout is to be able to move at a pretty continuous pace. Avoid hitting the round of 27 burpees at too aggressive of a tempo! If you’ve got gas in the tank after the first round, you can pick it up when you get to the set of 21.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 5×2:00 on, 0:30 off

Workout of the Day
For time:
1,000 m run
50 overhead squats
50 pull ups (strict or kipping)
50 overhead squats
1,000 m run

30 minute time cap

Use a very light weight on the overhead squat! You should be able to easily do sets of 15 when you first start the squats. For the pull ups, scale the difficulty so that you’re able to maintain steady sets of 5 throughout the whole effort. Challenge yourself on the run today; consider not scaling that first 1,000 m buy-in, and playing it by ear if and when you make it to the second run.

standard: 45/35
rx: 65/45
sport: 75/55
metcon: 3×7:00 on, 1:00 off

Workout of the Day
6 rounds:
2 minutes to complete:
200 m run
Max power cleans in the remaining time
1 minute of rest

Pick a run distance that will leave you about 45 seconds to a minute for your power cleans. Scale the power clean weight to a load that lets you hit steady but tough singles. If you’re able to go touch-and-go, you may be working with too light a weight. That being said, if you’re strong enough that you can hit touch-and-go reps at the rx weight, don’t scale up! Get a lot of reps in at 155/105.

standard: 95/65
rx: 155/105
sport: 155/105, 300 meter run
metcon: 6×2:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Power clean plus front squat plus split jerk

Then

8 minutes to work up to a heavy squat clean and split jerk

Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes of free lifting you can slow down the lifting tempo a bit, take more rest, and work up to a max. If you’re newer, feel free to stay on the clock and practice any drill sequences your coach gives you.

Workout of the Day
AMRAP in 10 minutes:
Devil presses

At the start of every minute, complete 15 air squats

This will probably feel like a wrestling match with yourself. Happy Friday!

Scale the squats to take no more than 25-30 seconds when you’re totally exhausted. Use your favorite snatching dumbbell on the devil presses.

standard: 35/20
rx: 50/35
sport: Double dumbbell devil presses: 2x 40/25 lb
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
AMRAP in 8 minutes:
Wall walk plus 10 second hold
20 second L-sit
8 kipping pull ups or kipping swings (regular kip, not butterfly)

We’re working on some basic gymnastics positioning drills today, all of which rely on a solid and stable core position. Focus on keeping a hollow body at the top of your wall walk, and feel for the similar rib-down core positon on the L-sit. You’ll also be passing through that position in the initial rising motion of each kipping pull up. If you’d like an additional challenge, do chest-to-bar pull ups.

Workout of the Day
For time:
10-20-30-40
Kettlebell hang snatch
50 double unders after each round of kettlebell snatches

15 minute time cap

Switch arms whenever you’d like on the kettlebell hang snatches, as long as you get a roughly even amount of work on both side. Use a weight that you’re comfortable managing for the 100 total reps in this workout. Scale the jump rope volume and difficulty so that each round of jump rope takes no more than a minute and a half. Your shoulders and grip will be put through their paces today, so focus on efficient movement and relaxing on the double unders as best you can.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg, drag rope doubles
metcon: 3×3:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Two power snatches plus one overhead squat

Then

8 minutes to work up to a heavy power snatch or squat snatch

Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes of free lifting you can slow down the lifting tempo a bit, take more rest, and work up to a max. If you’re newer, feel free to stay on the clock and practice any drill sequences your coach gives you.

Workout of the Day
AMRAP in 10 minutes:
Front rack lunge
At the 0:00 minute mark: 25 clean and jerks before starting your lunges
At the 5:00 minute mark: 50/40 calories before resuming your lunges

It’s pretty important in this workout that you choose a barbell that will challenge you on the clean and jerks. If you get through that first buy-in of 25 reps too quickly you’ll end up lunging for about four minutes straight. That won’t be fun. Bump the weight up just enough that you’re debating singles vs. small sets. Record the total number of lunges that you accumulate.

Share a machine in large classes; one person will do the workout as written, and the other will do the calories at 0:00 and the clean and jerks at 5:00.

standard: 95/65 lb bar
rx: 115/85 lb bar
sport: 115/85 lb bar, 35 clean and jerks, 75/60 calories
metcon: 5×1:30 on, 0:30 off

Skill
5 sets of:
8 deadlifts plus a single max set of push ups
Target 70-75% of your max

Choose a push up difficulty that lets you hit at least 10 reps in each of your max sets. Take a couple of minutes to rest in between each round, but move immediately from your deadlifts to your push ups. You aren’t on the clock today, so you’ll just have about 15 minutes to work through this at your own pace.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21-24… etc
Toes to bar
Burpee box jump overs

Scale the toes to bar by reducing the range of motion or switching them out for V-ups. Medicine ball sit ups are also an option, but bump the rep scheme up to 5-10-15-20 on the sit ups (not the burpees). Scale the burpee box jump overs by reducing the box height or eliminating the box altogether.

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×2:00 on, 1:00 off

Gym Closed
Happy New Year!

We are closed today, and then back to regular hours tomorrow.

Workout of the Day
Regular hours today! We’ll be closed tomorrow (Monday the 1st), then back to regular hours on Tuesday.

AMRAP in 25 minutes:
400 meter run
40 sit ups
200 meter farmer’s carry (one kettlebell and one dumbbell)
20 front squats

Challenge yourself on the front squat weight today; it’s ok if the twenty reps take four or five sets, as long as your technique isn’t suffering. Choose a dumbbell and kettlebell that are within ten pounds of each other for the carry. Settle in for a long workout!

standard: 95/65 lb bar, 16/12 kg KB, 35/20 lb DB
rx: 135/95 lb bar, 24/16 kg KB, 50/35 lb DB
sport: 155/105 lb bar, 100/70 lb sandbag carry
metcon: 5×4:00 on, 1:00 off

Workout of the Day
For time, with a partner:
1 mile medicine ball carry
150 wall balls
150 calories

35 minute time cap

Make sure that you and your partner are both comfortable with the medicine ball weight that you you’ve chosen. If you’re using two different medicine balls, decide on one of them to take on the carry. Run together, and hand the medicine ball back and forth whenever you need to. If you’d like to tackle this workout alone you definitely can! Run with your med ball, then complete 100 wall balls and 100/80 calories.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 3×7:00 on, 2:00 off