Category: Workout of the Day

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.

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
AMRAP in 12 minutes:
5-10-15-20-25… etc
Devil press

After each set of devil presses, complete 30 sit ups.

Pick a dumbbell weight that you’re comfortable snatching for moderate volumes; the burpee will be the bulk of the work on each devil press, but you want to be sure that the dumbbell doesn’t drag you down. Keep a steady pace on the sit ups and fast transitions in and out of them.

standard: 35/20
rx and sport: 50/35
metcon: 4×2:00 on, 1:00 off

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

Target 75-80% of your max power snatch.

We’re going back to the basics to focus on generating power from the hip. Focus on a strong and tall extension on the hang snatch pull, and then keep that same speed and positioning on the hang power snatch.

Workout of the Day
5 rounds for time:
200 meter run
12 front squats

15 minute time cap

Pick a challenging weight for your front squat, but one that never takes more than 2 or 3 quick sets to work through. You can squat clean the first rep of every set, and you’ll save a good bit of energy doing so. Keep a quick pace on the run rather than using it as recovery; if you’re able to do the front squats fast and unbroken, then the speed and intensity in this workout will be found in a quick run and quick transitions.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 0:30 off

Skill
5 sets of 5 deadlifts

Target ~70%

Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows.

Rest a minute or two between rounds

This is our last day of the progression of deadlifts and pull up volume. Next week we’ll be switching to a similar format with front squats, but with a slightly different focus. For today, keep the deadlift weight the same as last week and push the rep count on the pull ups.

Workout of the Day
5 rounds:
1 minute of calories
15 seconds of rest
1 minute of push jerks
15 seconds of rest

Use a barbell weight that lets you hit sets of 5-10 reps throughout the workout; you’ll likely be doing 2 or 3 quick sets of push jerks per minute, so plan on dropping the bar for a quick rest and then popping it right back up for your next set. Push the pace on the machine, and remember that the 15 second “rest” interval is really only enough time to transition. Take advantage of it by working through the whole minute.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:15 off

Workout of the Day
AMRAP in 20 minutes:
200 meter farmer’s carry (one kettlebell, one dumbbell)
50 step ups

This workout is pure grip and leg endurance; grab a kettlebell and a dumbbell that are within 10 pounds of each other for the carry, and leave them outside the gym when you get back to move on to unweighted step ups. The faster you move on the carry, the less time you have to spend holding on to your weights. The faster you move on the step ups, the more rounds you’ll get.

standard: 16/12 kg KB, 35/20 lb DB
rx and sport: 24/16 kg KB, 50/35 lb DB
metcon: 4×4:00 on, 1:00 off

Workout of the Day
4 rounds, 3:30 on, 1:30 off:
Run 500 meters
Max power cleans in remaining time

Load your bar to the heaviest weight that you’re comfortable power cleaning in a conditioning context. Hit each run at a quick pace so that you can buy yourself some time on the power cleans when you get back in to the gym. You’ll likely be doing one rep at a time, so try to keep a steady tempo with a consistent amount of rest between those reps. Add up all of the power cleans for your total at the end of the workout.

standard: 105/75
rx: 155/105
sport: 185/135
metcon:4×3:30 on, 1:30 off

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

The goal here is to 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
AMRAP in 8 minutes:
2-4-6-8-10-12-14… etc
Power snatch
Lateral burpee

Choose a light and manageable weight for the power snatches, and push the pace on the burpees. This workout is relatively short, so do your best to keep the intensity high across all 8 minutes. The first few rounds will likely feel quite confident, but avoid an all-out sprint so that you still have gas in the tank in the later and larger rounds.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 8×0:45 on, 0:15 off

Skill
EMOM for 4 minutes:
Clean and Jerk

Then

8 minutes to work up to a heavy single on clean and jerk

Work on establishing a heavy single or max weight clean and jerk in this skill work. Any style of clean and any style of jerk are fine for today’s skill. You’ll stay on the clock for the first 4 minutes, and then are free to slow down the cadence and build up to something heavier in the last 8.

We have our annual in-gym Olympic lifting meet coming up at the end of July, so we’ll be working on progressions for snatches on Tuesdays and clean and jerks on Thursdays until then. Check the whiteboard for sign-ups and more information!

Workout of the Day
AMRAP in 10 minutes:
10 dumbbell hang clean and jerk (right arm)
10 single arm overhead lunges (right arm)
10 dumbbell hang clean and jerk (left arm)
10 single arm overhead lunges (left arm)
20 push ups

Grab your usual workout weight for today; you’ll be sticking with one arm for 20 consecutive reps (10 C&J and 10 lunges), though the hang clean and jerk will feel noticeably easier than a snatch would at the same weight. Switch feet every step on the lunges, even though you’re sticking to one arm for 10 reps. Scale the push ups to a difficulty that lets you maintain small sets throughout the workout, even if it’s only 2 or 3 at a time.

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

Skill
Today is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12.

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

We’re starting a double under progression that will fall on Wednesdays for the next 6 weeks. Use today to establish a baseline for your jump rope skills; you don’t need to stick to the rep scheme of 5-10-15-20… any linear progression of difficulty will do. Below is a list of double under drills and progressions in ascending order of difficulty. For today you can pick any of the skills and then work your way across the rep progressions. Your coach can also help explain and guide you through the progressions in class.

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 (big jumps): 20-40-60-80-100-120…

Workout of the Day
Today is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12.

AMRAP in 25 minutes:
500 meter run
50 sit ups
50 thrusters

Use a very light weight on your barbell! You should be able to finish 50 reps in 2 or 3 tough sets. If you’re breaking it into smaller chunks, you’ve almost certainly gone too heavy! Settle into a steady pace across all three movements and do your best to endure.

standard: 35/25
rx: 45/35
sport: 75/55
metcon: 5×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Snatch (squat or power)

Then

8 minutes to work up to a heavy single of power snatch or squat snatch.

Work on establishing a heavy single or max weight snatch in this skill work. You’ll stay on the clock for the first 4 minutes, and then are free to slow down the cadence and build up to something heavier in the last 8.

We have our annual in-gym Olympic lifting meet coming up at the end of July, so we’ll be working on progressions for snatches on Tuesdays and clean and jerks on Thursdays until then. Stay tuned to the whiteboard for sign-ups and more information!

Workout of the Day
4 rounds:
90 seconds of kipping pull ups
90 seconds of calories

At the start of every work interval, complete 50 drag rope single unders.

Scale the pull ups to a difficulty that lets you easily jump up for a set of at least three for the majority of the workout. Keep an eye on your hands to avoid tearing. If you went hard on the strict pull ups yesterday, consider dialing back your intensity on the kipping pull ups today. Push the pace on the machine!

standard and rx: as written
sport: chest to bar
metcon: 8×1:00 on, 0:30 off

Skill
5 sets of 5 deadlifts

Target ~70%

Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows.

Rest a minute or two between rounds

Just one more week of this deadlift/strict pull up progression before a slight switch in focus. Try to add a few reps to your total pull up volume today, but keep the deadlift weight the same as last week.

Workout of the Day
AMRAP in 12 minutes:
10 burpee box jumps
15 kettlebell swings
200 meter run

Keep your kettlebell on the lighter side today; the burpee box jumps should be the main challenge of the workout, with the swings and run in as a chance to recover, sustain, or push the pace. We also don’t want to overload the lower back after your deadlift work.

standard: 16/12 kg KB, 20/12 inch box
rx: 24/16 kg KB, 24/20 inch box
sport: 28/20 kg KB, 24/20 inch box
metcon: 6×1:20 on, 0:40 off