Category: Workout of the Day

Workout of the Day
Only one class today at 10 am, with open gym from 11-12!

AMRAP in 35 minutes:

500 meter plate carry
35 see-the-light sit ups
20 burpee plate jumps

For the see-the-light sit ups, you’ll hold the plate locked out above your head throughout the whole rep. Go slow and steady on this workout; 35 minutes is a long time to work, and the rounds are quite large.

If you’d rather hit this as a partner workout, then you’ll run 500 m together, and then do 50 STL sit ups total (switch whenever) and 35 burpee plate jumps total (switch whenever). Partnering up is a great way to slightly reduce the difficulty!

standard: 15/10 pound plate
rx & sport: 25/15 pound plate
metcon: 5×6:00 on, 1:00 off

Skill
Back Squat
6-6-4-4-2-2

Work up to a heavy double across six work sets. This is an isolated occurence of back squatting, so play it by ear, don’t worry about fitting your session into a broader progression, and enjoy some heavy squats on a hot day.

If you’re looking for target percentages, shoot for 65-75% on the sets of 6, 70-80% on the sets of 4, and 80-90% on the doubles.

Get two spotters if you’re going heavy.

Workout of the Day
AMRAP in 12 minutes:
8 hang power snatches
8 overhead lunges

Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute. Pick up where you left off on the AMRAP when you aren’t planking.

Use a very light weight for the snatch/lunge. You should be able to do 8 reps unbroken at any given point in the workout without getting wobbly.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 6×1:20 on, 0:40 off

Workout of the Day
AMRAP in 9 minutes:
40 double unders
20 kettlebell hang cleans (10 on the right, then 10 on the left)

Rest 6 minutes, then:

AMRAP in 9 minutes:
25/20 calories (row, bike, or ski)
20 kettlebell swings

Use a lighter kettlebell and pick a jump rope volume and difficulty that you can complete in less than a minute; the goal today is to move steadily across both 9 minutes efforts. We’re hitting some pretty tough workouts right now, so take advantage of the tame format to get some basic conditioning work in.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 9:00 on, 5:00 off, 9:00 on

Workout of the Day
For time:
100 m run
20 deadlifts
200 m run
20 hang power cleans
400 m run
20 push jerks
800 m run
20 squat clean and jerks

24 minute time cap

Be smart and pay attention to your body; this is a long, heavy, challenging workout, and it’ll already be quite hot by the 9:30 am class.

Pick a weight light enough that you can hit sets of 3-6 on the hang power cleans and push jerks. The deadlift should feel very easy. The squat clean and jerk will get very hard, but it should never be sloppy.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×3:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
15 second L sit
8 push ups

We’re capping off a barbell-heavy week with an all-bodyweight session on what’s looking like it will be an extremely hot day. Pay attention to your body and modify your intensity on these super hot days based off how well prepared you are; if you didn’t get much sleep, or much food, or much water, or you’ve spent a lot of time outside already, then dial the intensity back. Be smart and be safe.

Scale the push ups so that they take no more than 45 seconds to complete.

Workout of the Day
For time:
21-15-9
Strict pull up
Burpee box jump over

20 minute time cap

Challenge yourself on the pull up difficulty today, and then push hard to keep a fast pace on the burpee box jump overs between your pull ups. Holding sets of 2 or 3 across the workout on the pull ups is totally fine (refer to the 20 minute time cap). If you’re looking for a more challenging volume, check out the sport option below.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, 21-15-9-9-15-21 instead of 21-15-9
metcon: 3×4:00 on, 1:00 off

Skill
6 sets:
3 strict presses
2 push presses
1 jerk (push or split)

You won’t be on a clock for this 6-rep barbell complex. The goal is to complete all 6 reps of the movement in one continuous set. The strict press will almost certainly be the limiting factor, so pay attention to the difficulty as you make each jump in weight and be sure not to start using the legs on those first 3 reps. You can take the bar from the rack or clean it off the floor each set.

Workout of the Day
3 rounds for time:
30 goblet lunges
10 power cleans

12 minute time cap

Use a challenging but consistent weight on the power cleans. You should be doing steady singles with a couple of seconds rest between each rep. Use a kettlebell weight that’s also on the slightly heavier side.

standard: 95/65, 24/16
rx: 155/105, 28/20
sport: 185/135, 32/24
metcon:

Skill
EMOM for 6 minutes:
Slow pull power clean plus front squat
Then:
EMOM for 6 minutes:
Slow pull squat clean

Today’s clean work follows the same pattern as yesterday’s snatches. Keep the pull off of the floor slow and deliberate so that you can work on your power above the knee and refine your technique and positioning as you round the knee on the way up.

Workout of the Day
For time:
21-15-9 Deadlift

After each round of deadlifts, complete:
25 wall balls and a 400 meter run

15 minute time cap

Challenge yourself on the deadlift weight today. If you did last Friday’s deadlift/push up/toe to bar workout, consider adding some weight on top of what you did there. If you’re looking for extra challenge, try to hit your wall balls unbroken.

standard: 135/95, 12/8
rx: 205/145, 20/14
sport: 235/165, 20/14
metcon: 3×3:00 on, 1:00 off

Skill
EMOM for 6 minutes:
Slow pull power snatch plus overhead squat
Then:
EMOM for 6 minutes:
Slow pull squat snatch

By keeping the pull off of the floor nice and slow, you’re forced to develop the power that you produce once the barbell gets above the knees. You’re also able to more easily focus on proper positioning of the barbell as you round the knees. If you’re having trouble hitting consistently good lifts, take the weight down! There is never a need to keep adding weight every interval. Always prioritize a well-executed lift over a heavy one.

Workout of the Day
6 rounds:
45 seconds of KB hang snatches (switch arms whenever you want)
15 seconds of rest
45 seconds of calories (row, bike, or ski)
15 seconds of rest

The 15 second “rest” period is not really a rest period. That amount of time is just long enough to transition between your kettlebell and your machine. The intent here is to keep you moving for the entire 45 second work interval. Use a kettlebell weight that makes that possible, or requires at most one break during the 45 seconds. Record the sum of your calories and KB snatches.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 12×0:45 on, 0:15 off

Skill
4 rounds:
30 seconds of ring dips
30 seconds of rest
30 seconds of handstand hold/handstand practice
30 seconds of rest
30 seconds of hollow hold
30 seconds of rest

We’re practicing 3 challenging gymnastics movements in the skill work today; modify each of the skills so that you’re able to work or hold for the majority of the interval. The ring dips can be scaled by using a band or switching them for push ups or a ring support hold. The handstand hold can be scaled to wall walks, a plank hold, or freestanding handstand practice. The hollow hold can be scaled by tucking any combination of arms and legs closer in to your core.

Workout of the Day
AMRAP in 13 minutes:
200 m run
40 drag rope double unders
10 push jerks

Use a push jerk weight that lets you finish the 10 reps in no more than 3 sets. Scale the jump rope volume and difficulty to something that you can finish in less than a minute when you’re fresh. This workout may be very tough during both the jump rope and barbell portions, but try not to slow to a total recovery pace on the run because of it.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7×1:00 on, 1:00 off

Workout of the Day
For time:
37 hang squat cleans
37 strict pull ups
37 devil presses

23 minute time cap

Happy birthday, Lisa Novik! Lisa made reference to the possibility of doing 37 of some movement or other in her birthday workout, and it inspired me. Enjoy!

Pick a hang squat clean weight that lets you hit sets of at least 3-5 throughout the 37 reps. Modify your pull up difficulty so that you’re getting similar set sizes there. Use your favorite dumbbell snatch weight, and settle in for a long grind on the devil presses to finish out the workout.

Let’s be sure to hold off on putting weights and equipment away until everyone has finished or the time cap has been hit. Stick around to encourage your classmates!

standard: 95/65, 35/20
rx: 135/95, 50/35
sport: 155/105, 50/35
metcon: 10×1:37 on, 0:23 off