Category: Workout of the Day

Skill
EMOM for 10 minutes:
Hang power clean
Hang squat clean
Jerk

Do your best to hit a lower catch position on the second hang clean, even if you aren’t able to hit a full squat. The goal here is to practice your power development and full extension on the first rep, and then build out the range of motion in the catch on the second.

Skill
6 rounds:
40 seconds of box jumps
20 seconds of rest
40 seconds of kettlebell swings
20 seconds of rest
40 seconds of calories
20 seconds of rest

Pace this workout like an 18 minute AMRAP! We’ve had shorter transitions in this format, but 20 seconds still won’t be enough to feel recovered. Moderate your pace so that by the end of the 20 seconds you get one or two breaths of slightly slower and deeper breathing before ramping back up to a working state.

standard: 16/12 kg KB, 20/12 inch box
rx: 28/20 kg KB, 24/20 inch box
sport: 32/24 kg KB, 24/20 inch box
metcon: 18×0:40 on, 0:20 off

Skill
Take about ten minutes to practice handstand techniques. Ask your coach for guidance if you’d like to try a new technique! Below are some handstand drills listed in roughly ascending order of difficulty.

Box shoulder stand
Wall walk
Handstand kick up against the wall
Cartwheel
Freestanding handstand kick up
Handstand walk
Handstand push up against the wall
Freestanding handstand hold
Freestanding handstand push up

Skill
5 rounds, 3 minutes on, 1 minute off:
3 power cleans
6 push ups
9 air squats

Use a power clean weight that lets you finish 3 reps quickly and confidently every round, whether you’re doing a touch and go set or singles. Scale the push ups so that they don’t grind to a halt; it’s ok if they slow down and get tough, but it shouldn’t be such a significant drop in speed that you start losing the cardio element of the workout.

standard: 95/65
rx and sport: 135/95
metcon: 5×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
Hang power snatch
Hang squat snatch

Keep both lifts within a range of motion that lets you hit a secure lockout with your feet firmly planted on the ground; pushing for a lower position on the second rep is the goal, but that shouldn’t compromise any of the fundamental components of good snatch technique. Feel free to drop the barbell between reps. If you struggle with balance, control, or proper lockout, then freeze for three seconds in the catch on both lifts. If that’s extremely challenging, you’re likely targeting too low of a position or too heavy of a lift.

Workout of the Day
AMRAP in 10 minutes:
7 thrusters
40 double unders

Challenge yourself on the thruster weight today; if you can do every round unbroken, you have likely gone too light. Focus on efficient and powerful technique, and remember that you can squat clean thruster the first rep of each set to save yourself some time under the barbell. Scale the jump rope to take no more than about 45 seconds per round.

standard: 75/55
rx: 115/85
sport: 135/95, drag rope double unders
metcon: 5×1:30 on, 0:30 off

Gym Closed
We are closed today, but will be open for regular hours tomorrow!

Gym Closed
Merry Christmas!

The gym will be closed on Monday the 25th, Tuesday the 26th, and Monday the 1st. We’ll be open for regular hours otherwise.

Workout of the Day
Note that the gym will be closed Monday the 25th and Tuesday the 26th! We’ll have regular hours otherwise.

AMRAP in 24 minutes:
200 m run
24 single arm dumbbell push presses
At the 8 minute mark, switch to doing goblet squats instead of push presses.
At the 16 minute mark, switch to doing alternating power snatches instead of goblet squats.

If you’re in the middle of a set with your dumbbell when the movement changeover happens, switch immediately to the next movement, picking up the count where you left off with the previous one.

Use a dumbbell that you’re comfortable working with on the weakest of the three movements. Rotate arms as needed on the push press so that both arms get an equal amount of work, but no need to switch every rep.

standard: 35/20 lb
rx: 50/35 lb
sport: 50/35 lb, 32 reps per round
metcon: 8×2:30 on, 0:30 off

Workout of the Day
1 minute of sandbag cleans
1 minute of strict pull ups
1 minute of burpee box jumps
2 minutes of sandbag cleans
2 minutes of strict pull ups
2 minutes of burpee box jumps
3 minutes of sandbag cleans
3 minutes of strict pull ups
3 minutes of burpee box jumps

The one and two minute intervals will be relatively short, but think ahead to the final round of each movement when you’re working out your pace. Three minutes on any of these is a long time, and you don’t want to grind to a halt halfway through the last round because you went out of the gates too hot. This workout is 18 minutes total. Add up all of your reps at the end.

standard: 70/45 pound sandbag, 20/12 inch box
rx: 100/70 pound sandbag, 24/20 inch box
sport: 150/100 pound sandbag, 24/20 inch box
metcon: 3×5:00 on, 1:00 off

Skill
EMOM for 10 minutes
Hang clean pull
Power clean
Split jerk

This sequence hits the same transition work for the clean that we practiced on Wednseday with the power snatch. Take your time between each lift; the focus is on positioning and power deveopment within each lift, rather than linking them all fluidly like we did on Monday.

Workout of the Day
For time:
21-18-15-12-9-6-3
Deadlift
Push up

15 minute time cap

Use a relatively light barbell weight; 84 total reps is fairly high volume on the deadlift, and we want to make sure that you aren’t blowing out your back with too much load. Scale the push ups so that you never have to drop below sets of three. Both movements can easily have their ranges of motion accidentally shortened if your focus is on speed rather than positioning. Get a clear and solid lockout at the top of every rep before descending into the next.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
4 dumbbell power snatches (not alternating)
8 single arm overhead lunges
12 crossovers

Switch arms every round

Try to scale the weight and reps of the movements so that you never take more than 40 seconds at a relatively relaxed pace. The focus here is efficiency with the dumbbell and consistency under light fatigue on the crossovers.

Workout of the Day
4 rounds:
90 seconds of medicine ball step ups
30 seconds of rest
90 seconds of calories
30 seconds of rest

We’re taking a lower-impact day after yesterday’s workout; if you didn’t come yesterday and want to push hard, then try to sustain a steady pace on the step ups and find your intensity in the calories. You can get a lot of work done in 90 seconds if you’re willing to put up with a little pain.

standard: 20/12 inch box, 12/8 pound ball
rx: 24/20 inch box, 20/14 pound ball
sport: 24/20 inch box, 30/20 pound ball
metcon: 8×90 seconds on, 30 seconds off

Skill
EMOM for 10 minutes:
Hang snatch pull
Power snatch, with a 3 second freeze in the catch

We’ll be getting some dedicated snatch and clean work in on Wednesdays and Fridays over the next few week before getting into some gymnastics progressions in the new year.

Use the hang snatch pull to prime your positioning for the second lift. Be very dilligent about the freeze in the catch on the power snatch. If you aren’t able to maintain position for a solid 3 seconds, then decrease the weight, don’t squat as low, or both.

The majority of the benefit we get from snatching has nothing to do with going heavy on the lift. The movement develops speed, power, coordination, and balance, and all of those gains can be had well below 75% of your max. Don’t let your ego push you towards an uncoordinated and off-balance lift with a sluggish lockout. Even (especially) if your goal is competetive performance, you’ll be limiting your potential by training sloppy technique in favor of a couple of short-term PRs. Lift pretty!

Workout of the Day
3 rounds for time:
9 push jerks
150 drag rope single unders
21 front squats

15 minute time cap

Select a barbell weight that you’re confident squatting for sets of at least 7 at the end of the workout. The push jerks should take no more than two sets in any given round. You’ll move through this workout very quickly if you’re comfortable with the barbell. Plan on it, but don’t let your technique get sketchy in pursuit of speed. Be sure to stand all the way up on the front squats; not only is it part of the lift’s full range of motion, but it will give your quads a fraction of a second to release tension and delay fatigue.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 0:30 off