Category: Workout of the Day

Workout of the Day
AMRAP in 24 minutes:
1,000 m run
50 front rack lunges
50 push presses
50 front rack lunges

You’ll be working with an empty or extremely light barbell for very large sets of lunges and push presses. Don’t rush through these movements. Take advantage of the light barbell to focus on efficient movement rather than speed. If you’re trying to make it far into this workout, it will come down to setting the bar down as little as possible.

standard:35/25
rx: 45/35
sport: 75/55
metcon: 3×7:00 on, 1:00 off

Workout of the Day
4 rounds:
3 minutes of calories
2 minutes of devil presses
1 minute of pull ups (strict or kipping)
3 minutes of rest

The calories and the devil presses, at a combined 5 minutes of work per round, will wear you down quite a bit by the time you get to the pull ups. Set yourself the goal of saving a little bit in the tank each round so that when you do get to the pull ups you can start on them right away and get a good chunk of work in during that last minute. Scale the pull ups to a difficulty that lets you get at least 10-15 reps per round.

standard: 35/20
rx: 50/35
sport: 50/35, bar muscle ups
metcon: 4×6:00 on, 3:00 off

Skill
Deadlift
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
3 rounds for time:
15 toes to bar
18 power snatches
21 overhead squats

15 minute time cap

Use a very light weight today; neither the power snatches nor the overhead squats should take more than 3 sets at any point in the workout, and your bar should probably be light enough that you can finish them in one or two sets. If overhead flexibility is a major restriction, drop the bar down to the front rack. Scale the toes to bar by lowering your target range of motion, or make a complete switch over to V-ups

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 3×3:00 on, 1:00 off

Skill
~10 minutes of handstand practice

We’re taking a break from the barbell to get upside-down and practice our handstand skills today. Listed below is a non-exhaustive list of handstand skills in roughly ascending order of difficulty. Pick one or two that look challenging but manageable, and get some work in on them! If you aren’t sure what to tackle, chat with your coach.

Box shoulder stand
Wall walk
Handstand kick up against wall
Cartwheel
Crow stand
Freestanding handstand kick up
Freestanding handstand hold
Handstand walk
Handstand walk obstacle course (cone slalom)
Handstand walk up ramp/down stairs
Handstand walk up stairs/down ramp
One armed handstand walk
No armed handstand walk

Workout of the Day
Every 4 minutes for 5 rounds:
25/20 calories
15 box jump overs

Record the slowest of your 5 rounds.

Pick a calorie count that you can finish in no more than 90 seconds. The box jump overs shouldn’t take more than a minute, so you’ll be left with at least 90 seconds of rest every round. Push the pace on the machine to try to get a little bit ahead of the clock, and then focus on accurate and consistent footwork on the box jump overs; your legs will be pretty smoked from the calories, so be careful on the jumps.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, 30/24 calories
metcon: 4×2:00 on, 2:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
AMRAP in 16 minutes:
3 power cleans
15 air squats
21 crossovers

Yesterday’s power clean work in the skill should hopefully help you choose a weight for today; it should be right on the edge of quick singles and unbroken touch-and-go sets, likely depending on how gassed you are from the crossovers. Don’t rush the air squats, or you’ll risk falling short of full range of motion and not feeling recovered and ready for your crossovers. Scale the jump rope to take no more than a 30-45 seconds each round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill
Every 45 seconds for 10 rounds:
2 lateral burpees
2 touch and go power cleans

Pick a weight and stick with it for this skill work; the goal here is to practice fast reps, quick transitions, and efficient movement. You should be using a weight that’s a little heavier than you’d typically hit for touch-and-go reps in a workout.

standard: 95/65
rx: 135/95
sport: 155/105

Workout of the Day
5 rounds:
45 seconds of weighted step ups (one dumbbell)
45 seconds of push ups
45 seconds of kettlebell swings
45 seconds of rest

You should be pretty fresh for each new movement as you come off of the previous one, so try to get right into your reps. Hold your dumbbell any way you’d like on the step ups. Don’t go too light on the kettlebell swings; 45 seconds should still feel like a bit of a challenge, even though it’s a relatively short interval. Add up all of your reps at the end of the workout.

standard: 35/20 lb DB, 16/12 kg KB, 20/12 inch box
rx: 50/35 lb DB, 28/20 kg KB, 24/20 inch box
sport: 50/35 lb DB, 32/24 kg KB, 24/20 inch box, handstand push ups
metcon: 5×2:15 on, 0:45 off

Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18-21… etc
See-the-light sit up
Burpee plate jump

Use a light plate for the see-the-light sit ups, and try to transition smoothly and quickly from one movement to the next. This workout has the potential to be a very tough bit of conditioning, so hit it hard if that’s what you’re looking for.

standard: 15/10 lb plate
rx: 25/15 lb plate
sport: 35/25 lb plate
metcon: 4×2:00 on, 1:00 off

Workout of the Day
For time:

30 Goblet squats
30 Single arm dumbbell push presses
30 Single arm dumbbell thrusters
30 Single arm dumbbell push presses
30 Goblet squats

400 meter run after each set of 30 reps with the dumbbell (five total runs)

30 minute time cap

You’ll be getting a lot of reps in with your dumbbell today, so be sure that you choose a weight that you’re comfortable hanging onto for large sets. On the push presses and thrusters, you can switch arms whenever you’d like; no need to alternate every rep, but try to get an equal amount of work in on each side. Scale by lowering the dumbbell weight, reducing the run distance, or both.

standard: 35/20
rx: 50/35
sport: 50/35, 500 meter runs
metcon: 5×4:00 on, 1:00 off

Workout of the Day
AMRAP in 21 minutes:
24 sit ups
12 push ups or pull ups*
8 power cleans or push jerks*

*For the first 7 minutes, do push ups and power cleans. For the middle 7 minutes, do pull ups and push jerks. For the last 7 minutes, go back to push ups and power cleans.

If the 7 minute movement changeover happens in the middle of a set, switch immediately to the alternate movement to finish out the set. You’ll have one single runnning round count at the end of the workout, just like any other AMRAP.

Choose a clean/jerk weight that lets you hit steady singles on the cleans and two or three quick sets on the jerks. Scale the pull ups to a difficulty that lets you maintain sets of at least 3 the whole way through.

standard: 95/65
rx: 135/95, strict or kipping pull ups
sport: 155/105, chest to bar pull ups (kipping)
metcon: 3×6:00 on, 1:00 off

Workout of the Day
Just one class today at 9 am, with open gym from 10 am until 1 pm. If you’d like to participate in the blood drive, head to donors.vitalant.org and enter blood drive code 10053349. We’ve only got a couple of spots left to fill!

In teams of 4, for 25 minutes:
Teammate 1: Run 500 meters
Teammate 2: Max burpee box jumps
Teammate 3: Max calories
Teammate 4: Rest

When teammate 1 completes the 500 meter run, everyone advances one station. Add up the total number of burpee box jumps and calories completed by everyone across the whole workout.

Standard, rx, and sport: 20 inch box