Category: Workout of the Day

Workout of the Day
AMRAP in 8 minutes: Kettlebell snatches
Rest 2 minutes
AMRAP in 8 minutes: Ring dips
Rest 2 minutes
AMRAP in 8 minutes: Wall balls

Run 1,000 meters at the start of each 8 minute interval

Choose a run distance that will take no less than 4 minutes and no more than 6 minutes to complete; too short or long of a run will make for an awkward amount of time remaining in the 8 minutes to accumulate reps. Use a relatively light kettlebell, and scale the ring dips either with a band, with a foot on the ground, or by switching to push ups. Your score today will be the sum of all of your kettlebell snatches, ring dips, and wall balls.

standard: 16/12 kg KB, 12/8 pound ball
rx: 24/20 kg KB, 20/14 pound ball
sport: 28/20 kg KB, 20/14 pound ball
metcon: 3×8:00 on, 2:00 off

Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days.

Workout of the Day
5 rounds for time:
12 deadlifts
9 toes to bar
6 push jerks

14 minute time cap

Don’t worry about the deadlift weight at all when you’re selecting your barbell today; focus on the push jerk, making sure that you’re always able to finish 6 reps in no more than 2 sets. Scale the range of motion on the toes to bar so that you can get through each round of 9 in 2 or 3 quick sets with a good consistent cadence. If you’re confident in all three movements, then push the pace or consider bumping up to the sport weight!

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off

Skill
AMRAP in 8 minutes:
Wall walk plus 15 second hold
8 alternating dumbbell power snatches
15 second hollow hold

The goal here is quality of movement rather than speed. On your wall walks, be sure to stop ascending the wall while you’re still in a good hollow-body position. Don’t collapse into hyperextension in an attempt to get your hands as close to the wall as possible. Pick a dumbbell weight that you’re able to hit for a confident set of 8 every round. Scale the hollow hold by tucking limbs in so that you’re able to maintain the position for the full 15 seconds every round.

Workout of the Day
7 rounds:
45 seconds of strict pull ups
45 seconds of hang squat cleans
45 seconds of rest

Use a challenging weight on the hang squat cleans today; it should be light enough that you can do small sets, but heavy enough that doing more than 5 in a set during the workout would be really rough. Go for a higher difficulty on the strict pull up as well, following a similar guideline: more than one at a time, but not more than 5 at a time. Remember to deadlift that barbell to the hang before starting each set of hang squat cleans.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:00 on, 1:00 off

Skill
Strict Press
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days.

Workout of the Day
AMRAP in 13 minutes:
10 lateral burpees
7 power snatches
40 drag rope single unders

Keep the weight light enough that you can transition immediately from your burpees to an unbroken set of touch-and-go power snatches, and then immediately from your power snatches to an unbroken set of single unders. You have scaled this workout correctly if you are finding that the only place that you can speed up is on the burpees.

standard: 65/45
rx: 75/55
sport: 75/55, fast and unbroken power snatches, no more than 5 seconds of transition time between any two movements
metcon: 7×1:00 on, 1:00 off

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

Keep your weight sub-maximal and focus on fast and smooth transitions. Try to stay within a weight range that lets you cycle the barbell off your shoulders and overhead immediately out of the catch on your power clean. Choose a jump rope volume and difficulty that takes no more that 15 seconds to complete.

Workout of the Day
10 rounds:
20 seconds of box jump overs
10 seconds of rest
20 seconds of Russian kettlebell swings
10 seconds of rest

Do your best to fill the whole 20 seconds with work in each interval. The Russian swing is just to shoulder height, so use a kettlebell that’s on the heavier side for you. Track your total reps across all the rounds for this workout.

standard: 20/12 inch box, 20/12 kg KB
rx and sport: 24/20 inch box, 32/24 kg KB
metcon: 20×20 seconds on, 10 seconds off

Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days. Grab spotters if you need them!

Workout of the Day
AMRAP in 7 minutes:
12 push presses
12 front rack lunges

Rest 3 minutes

AMRAP in 7 minutes:
25/20 calories
12 overhead lunges

Use a barbell weight that lets you complete the push presses and lunges in no more than two sets each (6 reps at a time). Push the pace on the machine in the second AMRAP; 7 minutes is a short work interval, so you can take a more aggressive pace than you otherwise would.

Record rounds and reps individually for the two AMRAPs.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 7:00 on, 3:00 off, 7:00 on

Workout of the Day
For time:
1,000 m run
80 sit ups
60 push ups
40 pull ups (strict or kipping)
60 push ups
80 sit ups
1,000 m run

30 minute time cap

Scale the push ups so that you can maintain sets of 5 through the majority of both sets. You should be able to start with sets of 5 on the pull ups as well, but it’s ok if that deteriorates a bit by the end of the 40. Don’t rush on any of these movements; you’ve got a lot of work ahead of you, even if it is all bodyweight.

standard, rx, and sport: as written
metcon: 3×7:00 on, 1:00 off

Workout of the Day
AMRAP in 25 minutes:
50 crossovers
400 m run
30 kettlebell hang snatches
200 m farmer’s carry (one KB, one DB)

Challenge yourself on the crossovers today; if you’re scaling the jump rope to take substantially shorter than a minute, you may be taking it a bit too easy on them. Switch arms whenever you’d like on the snatches, but be sure that you get a roughly equal amount of work in on both arms. Take a conservative pace and settle in for a long AMRAP.

standard: 16/12 kg KB, 35/25 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: 28/20 kg KB, 50/35 lb DB
metcon: 5×4:00 on, 1:00 off

Skill
Deadlift
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
16 lateral burpees
8 clean and jerks
Max wall balls in the remainder of the 3 minutes

Your score today will be the total number of wall balls that you accumulate across all 4 rounds. Each 3 minute interval will begin with a buy-in of lateral burpees and clean and jerks; choose a volume and weight that lets you finish the buy-in with about a minute to spare for wall balls.

standard: 95/65 lb bar, 12/8 lb ball
rx: 135/95 lb bar, 20/14 lb ball
sport: 155/105 lb bar, 20/14 lb ball
metcon: 4×3:00 on, 1:00 off

Skill
8 rounds:
20 seconds of kipping swing or kipping pull up practice
20 seconds of kettlebell swings
20 seconds of rest

We’ll get a little kipping pull up practice mixed in with kettlebell conditioning for our skill work today. Focus on quality of movement on both the bar and the kettlebell; the goal here is technique work and light conditioning rather than max effort reps.

Below is a list of kipping pull up skills in roughly ascending order of difficulty for you to choose from:

Kipping swing
Banded kipping pull up
Kipping pull up
Butterfly pull up
Kipping pull up (chest to bar)
Butterfly pull up (chest to bar)

Workout of the Day
5 rounds:
1 minute of sandbag cleans
1 minute of calories
1 minute to complete 30 double unders

We’re only adding up the total sandbag cleans and calories today; the double unders are just there as a quick cash-out before resting for the remainder of that minute. Pick a jump rope volume and difficulty that gives you at least 30 seconds of rest each round.

standard: 70/45
rx: 100/70
sport: 150/100, drag rope
metcon: 5×2:00 on, 1:00 off