Category: Workout of the Day

Skill
Strict Press
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
AMRAP in 14 minutes:
14 toes to bar
14 devil presses
14 single arm overhead lunges

Focus on the overhead lunge when selecting your dumbbell weight; you might be able to snatch/devil press something heavier, but you want to be sure that the single arm overhead position is one that you can maintain throughout the 14 minutes. If you don’t quite have the mobility, then drop it down to a goblet lunge. Scale the toes to bar by reducing the range of motion so that you’re able to finish the 14 reps in no more than 3 or 4 quick sets when fatigued. Dropping to a V-up or a medicine ball sit up is totally fine if you aren’t comfortable using the bar.

standard: 35/20
rx: 50/35
sport: 7 bar muscle ups instead of toes to bar
metcon: 7×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
Hang clean pull plus power clean

The hang clean pull should help prime you to hit a high and powerful lift-off position for the second rep off of the floor. Be patient on the power clean!

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

15 minute time cap

Modify your barbell weight so that you can easily hit a set of 10 reps when you’re fresh. Choose a slightly easier scaling option than you might regularly select on the push ups so that you can keep a quick pace throughout the workout.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:20 on 0:40 off

Skill
Back Squat
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:
1:20 of box jumps
1:20 of strict pull ups
1:20 of calories

This workout has no built-in rest, so modify your pace and plan your own breaks as you would if it were an AMRAP (16 minutes total). Challenge yourself on the pull ups; it’s ok if you’re only doing one at a time by the end of the 1:20 interval each round.

standard: 20/12″ box
rx: 24/20″ box
sport: 24/20″ box, strict chest to bar pull ups)
metcon: 4×2:40 on, 1:20 off

Skill
4 rounds for time:
400 m run
21 kettlebell swings
12 strict presses

22 minute time cap

We’re getting a barbell overhead again today, but this time without the benefit of the legs. It’s ok if the strict presses take a few quick sets to complete. Try to push the pace on the run today!

standard: 65/45 lb bar, 16/12 kg KB
rx: 95/65 lb bar, 28/20 kg KB
sport: 115/85 lb bar, 32/24 kg KB
metcon: 3×6:00 on, 1:00 off

Skill
5 rounds, 3 minutes on, 1 minute off:
25 crossovers
25 sit ups
10 thrusters

Keep track of your rounds and reps for each 3 minute AMRAP, and then add them up at the end of the workout. Use a barbell weight that lets you finish 10 reps in one or two sets for the majority of the rounds. Scale the jump rope so that you’re finished with them in no more than about 45 seconds each round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off

Gym Closed!
We are closed all day today, but back to regular hours tomorrow.

Workout of the Day
Open gym from 8-9 am today, and then just one class at 9 am!

Tomorrow (Friday) we’ll be closed all day, and then back to regular hours on Saturday.

Happy Thanksgiving!!

Workout of the Day:

AMRAP in 30 minutes, with a partner:
1,000 m run together
75 burpee box jumps total, one partner rests while the other works, switch whenever you want
500 m farmer’s carry together, one KB and one DB

We love a long holiday partner workout! The 1,000 meter run is left out of the garage doors, left onto second street, all the way down to Cantrill, and back. For the burpee box jumps, work through a total of 75 reps between you and your partner, switching whenever you’d like. No need to do the same number of burpee box jumps as your partner if they’re stronger on that movement than you are. For the farmer’s carry, you and your partner just need to get a kettlebell and a dumbbell all the way around the 500 meter run course. You could switch off carrying both implements, or each partner could stick with one the whole way around.

standard: 12″ box, 16/12 kg KB, 35/25 lb DB
rx: 20″ box, 24/16 kg KB, 50/35 lb DB
sport: 24″ box, 32/24 kg KB, 50/35 lb DB
metcon: 6×4:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
20 second L sit
20 second handstand hold
20 air squats

Rest as needed between efforts

Pick a hold difficulty for both the L sit and the handstands that you can sustain for a full 20 seconds each round. The L sit can be scaled by bending the knees and tucking the legs in slightly. The handstand hold can be a wall walk, a kick up against the wall, a freestanding hold, a box shoulder stand, or even a plank; just about any appropriately challenging static hold will work.

sport: 10 handstand push ups instead of a hold, 10 pistols instead of 20 air squats

Workout of the Day
AMRAP in 8 minutes:
15 deadlifts
10 push ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
25/20 calories
10 push ups

Add up your rounds and add up your reps from the 2 AMRAPs at the end of the workout.

Use a relatively light deadlift weight today; note that the standard, rx, and sport weights are the same as Monday’s power clean. Consider sticking with whatever weight you used on Monday to reflect that similarity. Scale the push ups so that you can hit sets of at least 3 throughout the workout.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
EMOM for 4 minutes:
Squat snatch
Then, 8 minutes to practice snatching or work up to a max

Use the first 4 minutes on an EMOM clock to practice the squat snatch technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. Feel free lift less often than once per minute, and to work up to a max for the day. As usual with squat snatch and overhead squat, be sure to limit the range of motion of your squat to stay within what your flexibility allows without strain.

Workout of the Day
AMRAP in 15 minutes:
400 m run
20 kettlebell hang snatches
40 double unders
20 kettlebell hang snatches

Keep your kettlebell on the lighter side so that you don’t grind to a halt on the hang snatches. Switch arms whenever you’d like, but distribute the work evenly across each round. Choose a jump rope volume and difficulty that you’re able to finish in no more than a minute to a minute and a half each round.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg, drag rope doubles
metcon: 3×4:00 on, 1:00 off

Skill
EMOM for 4 minutes:
Squat clean and split jerk
Then, 8 minutes to practice clean and jerk or work up to a max

Use the first 4 minutes on an EMOM clock to practice the squat clean and split jerk technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. Feel free lift less often than once per minute, and to work up to a max for the day.

Workout of the Day
4 rounds:
1 minute of wall balls
20 seconds of rest
1 minute of sit ups
20 seconds of rest
1 minute of power cleans
20 seconds of rest

Challenge yourself on the power clean weight today; you should be working at the heaviest power clean weight that you can sustain for steady singles without a breakdown in form in a workout setting.

standard: 115/85 lb bar, 12/8 lb ball
rx: 155/105 lb bar, 20/14 lb ball
sport: 185/135 lb bar, 30/20 lb ball, toes to bar instead of sit ups
metcon: 12×1:00 on, 0:20 off