Category: Workout of the Day

Workout of the Day
AMRAP in 30 minutes***
30 sit ups
20 box jumps
10 weighted step ups (one dumbbell)

*At the start of the workout, run 1 mile.

**At the 15 minute mark, complete a 500 meter farmer’s carry with one kettlebell and one dumbbell.

Pick up where you left off on the AMRAP when you get back from the 500 meter carry.

Use the dumbbell that you would typically select for snatches, and then pick a kettlebell that is within 5-10 pounds of that weight.

Modify the distance of the run and carry so that you finish them in less than 10 minutes each.

standard: 40/25 lb dumbbell, 20/12 kg kettlebell
rx: 50/35 lb dumbbell, 24/16 kg kettlebell
sport: step ups with 32/24 kg kettlebell, carry with 100/70 lb sandbag
metcon: 5×4:00 on, 2:00 off

Skill
AMRAP in 8 minutes:
4 right arm kettlebell hang snatches
4 right arm overhead lunges
4 left arm kettlebell hang snatches
4 left arm overhead lunges
16 Russian twists (5-15 pound plate)

Use a kettlebell weight light enough that you’re able to do all 16 reps of the snatches and lunges without setting the kettlebell down. The goal of this skill work is to practice the kettlebell snatch and overhead lunge at a sub-maximal intensity and work on the balance and stability of those movements.

Workout of the Day
AMRAP in 15 minutes:
15 deadlifts
15 push ups
15 toes to bar
15 push ups

Scale the push ups to a difficulty that lets you work in sets of at least three even when you’re quite fatigued; you’ve got a high volume of push ups per round and 15 minutes to work at it, so be sure that you aren’t shooting for something so hard that you grind down to singles. Make sure that the weight you select on the deadlift is challenging enough that you can’t just rip through it unbroken every round. If it’s too light you’ll be right back on the push ups. Same idea with the toes to bar. If you’re doing V-ups or med ball sit ups, consider bumping the rep count up to 20 per set.

standard: 135/95
rx: 185/135
sport: 225/155, handstand push ups for the second set (DL-PU-T2B-HSPU)
metcon: 5×2:00 on, 1:00 off

Skill
15 minutes of clean and jerk work

We’re doing the same thing for clean and jerk today that we did for snatch on Tuesday.

Hit one lift every minute or two, and work your way up to a heavy single.

If you’re newer, keep the weight light and the reps a little more frequent.

If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you hit the different weights you attempt. When you do the meet you’ll only have 3 attempts for the clean and jerk, so you want to make sure that the first weight that you’re attempting is one that you always succeed on. The second attempt will be a bit heavier, at a weight that you’ve got a very strong chance at making but at which there’s a chance of failure. The third attempt will be the heaviest, and it should be a weight that is by no means a sure thing, and would be exciting for you if you made it.

Workout of the Day
AMRAP in 10 minutes:
3 front squats (from the floor)
25 double unders

Challenge yourself on the front squat weight. You should be able to go unbroken, but only after a couple of seconds to compose yourself. You can (and should) squat clean the first rep.

standard: 95/65
rx: 155/105
sport: 185/135, drag rope
metcon: 5×1:30 on, 0:30 off

Skill
7 rounds:
0:30 to complete 7 power snatches, then max lateral burpees in the remaining time
1:00 rest

Use a weight that lets you go fast and unbroken every round. The goal is to move quickly and confidently through easy power snatches before getting into the burpee sprint.

standard: 45/35
rx&sport: 75/55

Workout of the Day
5 rounds:
2 minutes to run 200 meters
2 minutes of calories (row, bike, or ski)

Any time you have left over at the end of the run is yours to rest in, so be sure to pick a distance that gets you a solid minute of rest each round. 2 minutes is a long push on the machine; use a strong pace, but definitely not a sprint. Record total calories.

standard, rx, & sport: as written
metcon: 5×2:00 on, 2:00 off

Skill
15 minutes of snatch work

Hit one lift every minute or two, and work your way up to a heavy single.

If you’re newer, keep the weight light and the reps a little more frequent.

If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you hit the different weights you attempt. When you do the meet you’ll only have 3 attempts for the snatch, so you want to make sure that the first weight that you’re attempting is one that you always succeed on. The second attempt will be a bit heavier, at a weight that you’ve got a very strong chance at making but at which there’s a chance of failure. The third attempt will be the heaviest, and it should be a weight that is by no means a sure thing, and would be exciting for you if you made it.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
Push press
Box jump

Pick a barbell weight that lets get through the round of 9 without breaking up the push press. The first few rounds will fly by regardless of your pace, so try to avoid getting into a rush right out of the gates. 12 minutes is plenty of time to make it into the higher rounds, and this workout will come down to efficiency and minimal rest much more than how fast you can cycle individual reps of the push press and box jump.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: 115/85, 24/20
metcon: 4×2:00 on, 1:00 off

Workout of the Day
Just one workout today at 9 am, with open gym from 10-12

AMRAP in 25 minutes, with a partner:
500 m med ball carry (together)
50 total wall balls (one partner working while the other rests)
15 syncro burpees

If you can, share a medicine ball between you and your partner. You’ll start by taking that medicine ball on a 500 meter run with your partner, switching who’s carrying it whenever you’d like. When you get in from the run, complete a total of 50 wall balls between you and your partner. Switch whenever you’d like, and feel free to divide the work unevenly between the two of you if one partner has a higher capacity for the movements in this workout. Finish the round by completing 15 syncronized burpees with your partner, and then take off on the next run. If you and your partner are using different medicine balls, take only one on the run each round (your choice).

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 5×5:00 on, 1:00 off

Workout of the Day
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
3 minutes of goblet step ups
3 minutes of strict pull ups
3 minutes of calories
2 minutes of goblet step ups
2 minutes of strict pull ups
2 minutes of calories
1 minute of goblet step ups
1 minute of strict pull ups
1 minute of calories

This is a 27 minute workout! Pace accordingly. Note that the weighted step up is prescribed at a very light weight. This is intentional, and it’s recommended that you scale it even more if you normally modify the weight in the workouts. The pull ups can be scaled to banded pull ups or ring rows.
Record total reps and calories.

Below the standard/rx/sport is a timing chart for the coach’s reference for use with a regular count-up clock.

standard: unweighted step ups, 24/20″
rx: single kettlebell: 16/8 kg, 24/20″
sport: single kettlebel: 20/12 kg, 24/20″
metcon: 9×2:00 on, 1:00 off

0:00 to 1:00 is 1 minute of goblet step ups
1:00 to 2:00 is 1 minute of strict pull ups
2:00 to 3:00 is 1 minute of calories
3:00 to 5:00 is 2 minutes of goblet step ups
5:00 to 7:00 is 2 minutes of strict pull ups
7:00 to 9:00 is 2 minutes of calories
9:00 to 12:00 is 3 minutes of goblet step ups
12:00 to 15:00 is 3 minutes of strict pull ups
15:00 to 18:00 is 3 minutes of calories
18:00 to 20:00 is 2 minutes of goblet step ups
20:00 to 22:00 is 2 minutes of strict pull ups
22:00 to 24:00 is 2 minutes of calories
24:00 to 25:00 is 1 minute of goblet step ups
25:00 to 26:00 is 1 minute of strict pull ups
26:00 to 27:00 is 1 minute of calories

Workout of the Day
Part 1:

AMRAP in 8 minutes:
40 double unders
20 alternating dumbbell hang squat clean thrusters
10 toes to bar

After the 8 minute AMRAP, rest 8 minutes, and then complete part 2 (recorded as a separate workout, below).

Pick a jump rope volume and difficulty that takes less than a minute to complete. Use a dumbbell that lets you finish the 20 reps in at most 3 sets. Scale the toes to bar to partial range of motion or V-ups. Read part 2!

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: 8 minutes max cals

Workout of the Day
Part 2:

For time, complete your score from part 1.

12 minute cap

So if you finished 3 rounds and 35 double unders in part 1, you’ll be doing 3 rounds and 35 double unders for time in part 2.

standard: 35/20
rx: 50/35
sport: double dumbbell HSCT at 40/25, drag rope, 15 toes to bar instead of 10
metcon: complete the calories you got from part 1 for time

Workout of the Day
Every 6 minutes for 3 rounds:
20/15 calories (row, bike, or ski)
15 clean and jerks
Rest in the remainder of the 6 minutes
Record the slowest of your 3 times
For large classes, stagger the start of group two by 3 minutes

Happy birthday, Alyssa Sappington! These movements are a few of Alyssa’s favorites, enjoy! Got a birthday coming up? Reach out to Alex at team@cfdavis.com a week or two in advance and let him know what movements and formats are your favorites.

Pick a calorie target that you’re able to finish in 2 minutes or less at a hard pace. Your barbell should be heavy enough that you aren’t able to hit the whole 15 reps unbroken, but light enough that you never need more than two or three seconds between reps.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×4:00 on, 2:00 off

Skill
15 minutes of stretching, to be done after the workout

Either the following sequence, or your coach’s choice

2 minute pigeon each leg
2 minute half saddle each leg
2 minute standing straddle
2 minute lunge each leg
1 minute twisted cross each arm

Skill
Deadlift 5 sets of 6
Immediately after each set of deadift, complete one large set of push ups
Target deadlift percentages: 70-70-70-75-75

This is our last of 4 weeks on this deadlift/push up skill piece, and we’re up to 6 deadlifts per set. Pick a push up difficulty that lets you hit at least 10-15 reps per set. Rest as needed after the push ups before beginning the next set of deadlifts.

Workout of the Day
AMRAP in 14 minutes:
200 m run
20 kettlebell swings
20 box jumps

If you want to push hard on the workout today, keep the swings unbroken and the box jumps and runs fast. Yesterday was a pretty rough one though, and we’ve got a nasty workout tomorrow, so feel free to take it easier today and just cruise through the work.

standard: 16/12 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
metcon: 7×1:20 on, 0:40 off