Category: Workout of the Day

Workout of the Day
4 rounds:
3 minutes to complete 35/25 calories
3 minutes of:
15 box jumps
15 kettlebell swings

Your calories shouldn’t take more than about 2 minutes to finish; scale accordingly so that you have some rest toward the end of that 3 minutes interval. For the other 3 minute interval, work through the AMRAP of box jumps and kettlebell swings, picking up where you left off after you get back from your calories.

standard: 16/12 kg, 20/12 inches
rx: 28/20 kg, 24/20 inches
sport: 32/24 kg, 30/20 inches
metcon: 8×2:15 on, 0:45 off

Workout of the Day
For time:
20 push presses
20 overhead lunges
200 m run
20 push presses
20 overhead lunges
400 m run
20 push presses
20 overhead lunges
800 m run

20 minute time cap

Your barbell should be light enough that neither movement is dropping below sets of 5 at any point in the workout, but heavy enough that doing any given 20 unbroken is extremely unlikely. Use the run to shake out your shoulders and arms, but try not to slow down to the point that it becomes full cardio recovery.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 4×4:00 on, 1:00 off

Skill
6 sets of 3 deadlifts
Immediately after each set, complete one large set of push ups
Target deadlift percentages: 75% for 3 sets, 80% for 3 sets

Pick a push up difficulty that lets you get at least 10 reps on each set. Don’t max out on the push ups in the first 4 or 5 sets; save some energy for the last couple.

Workout of the Day
AMRAP in 12 minutes:
10-20-30-40-50-60… etc
Wall balls
15 toes to bar after every round

If you scale this workout correctly, it should start off feeling like it’s all toes to bar, and finish feeling like it’s all wall balls. Pick a toes to bar difficulty that will take you an average of 2-3 sets throughout the workout. A similar target for the wall balls is appropriate, though it can be harder to predict how those will unfold in the later (larger) rounds.

standard: 12/8 lb ball, V ups instead of toes to bar
rx: 20/14 lb ball
sport: 30/20 lb ball, 20 toes to bar instead of 15
metcon: 4×2:00 on, 1:00 off

Skill
Overhead squat:
3-3-2-2-1-1
2 second pause at the bottom of each rep
Suggested weight progression (in %): 75-75-80-85-90-heavy single

Work up to a heavy single, but be sure to maintain the pause at the bottom of your range of motion. If your bottom position is significantly above or below parallel that’s totally fine, as long as your positioning and stability is solid. Record your max as a reference for future overhead squat work.

Workout of the Day
Every 5 minutes for 3 rounds:
15 devil presses
400 m run

Make an effort to push the pace on the 400 m run today; devil press is an easy movement to slow down on but a hard one to speed up on, so if you’re looking for a faster time you’ll likely have to find it on the 400.

Scale the devil press count and/or run distance so that you have about 1 minute of rest each round (check the standards below for benchmarks).

Record the slowest of your 3 times. Use a running count-up clock to make the times easier to read.

standard: 35/20, 10 devil presses
rx: 50/35
sport: 50/35, 20 devil presses
metcon:

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

Today’s clean work is similar to Monday’s snatch work in its basic progression, but you won’t be required to freeze in the catch on the power clean. Just keep the first pull from the floor slow and deliberate so that you get a chance to practice perfect positioning, then follow through with that same positioning at full speed on the second rep.

Workout of the Day
AMRAP in 8 minutes:
1-2-3-4-5-6-7… etc… of Power cleans
10-20-30-40-50-60-70… etc… of Double unders

Pick a weight for the power cleans that will be very challenging for you; you should have to do singles for basically the whole workout. The jump rope sets should start off easy for the first two or three rounds, and then get tough around the fifth or sixth round. Record rounds and reps in refence to the power clean number (as in, 6+46).

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×1:20 on, 0:40 off

Skill
Handstands!

Take about ten minutes to play around with some handstand drills today. Listed below are some drills in roughly ascending order of difficulty. And really do play! Find goofy positions. Work on movements that are confusing and weird and make you giggle. Don’t take flinging yourself upside-down too seriously!

Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Cartwheel
Crow stand
Handstand walk
Freestanding handstand hold
Parallette handstand hold

Workout of the Day
AMRAP in 21 minutes:
10 push ups
20 back squats (from the floor)

Every 7 minutes, including at the start of the workout, run 800 m

Your back squat weight should be very light, both so that you don’t get exhausted by the high rep count and so that you’re comfortable and safe getting the back from the floor, over your head, onto your back, and back down again each set. Rounds of back squats should be unbroken or two sets.

When you get back from each run, pick up right where you left off in the AMRAP.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 3×5:00 on, 2:00 off

Skill
EMOM for 10 minutes:
Slow pull power snatch with a 2 second freeze in the catch, plus power snatch.

The first rep of this complex is very focused on positioning; be patient with a three second pull off the floor, and then do your best to stay balanced in the catch for a full two seconds. For the second rep, try to replicate the positioning of the first without the slow tempo and pauses. Feel free to drop the bar between reps.

Workout of the Day
4 rounds:
1 minute of lateral burpees
30 seconds of deadlifts
1 minute of calories
30 seconds of rest

Happy birthday, Yuriko! Yuriko’s only request was deadlifts for her birthday workout, so please don’t blame her for how nasty the rest of it is.

If classes are large, have one group stagger by 90 seconds (starting their workout when group one gets on the machine) and be sure to program enough intervals in the clock.

Pick a deadlift weight that lets you hit one or two sets of 5 to 10 reps in your thirty seconds. Don’t get sloppy! Push the pace on the burpees and calories.

standard: 115/85
rx: 185/135
sport: 225/155
metcon: 8×1:00 on, 0:30 off

Workout of the Day
AMRAP in 20 minutes:
20 alternating dumbbell power snatches
20 sit ups
200 m run

If you did the Hoedown yesterday, awesome, awesome job!

Don’t come today. Seriously, just rest and stretch. If you do show up, just hang out and stretch. You earned a rest day!

For those that come in, pick a dumbbell that lets you hit most of the rounds unbroken, or in two quick sets. You should be moving pretty continuously throughout this one!

standard: 35/20
rx & sport: 50/35
metcon: 5×3:00 on, 1:00 off

Hoedown Info
Check the workouts below for detailed event information!

For heats and a live leaderboard, go to:

https://docs.google.com/spreadsheets/d/e/2PACX-1vQv4Kbdm8mW9vL9dV0CmGo-k9gZ-TvAM3BgNpiPM91BWQZ9y0Hh15msgZAWkrhdpp-VyWZ8u6-7n6zi/pubhtml

Event 1
For time (15 minute time cap):
20-30-40
Kettlebell hang snatch (scaled: dumbbell hang snatch)
Wall ball

5 burpee box jump overs between each station (scaled: burpee box step overs)

Scaled women: 25 pound dumbbell, 20 inch box, 8 pound ball, 9 foot target
Scaled men: 40 pound dumbbell, 24 inch box, 12 pound ball, 10 foot target
Rx women: 16 kilo kettlebell, 20 inch box, 14 pound ball, 9 foot target
Rx men: 24 kilo kettlebell, 24 inch box, 20 pound ball, 10 foot target

Event 2
For time (8 minute time cap):
21 deadlifts
50 double unders (scaled: 100 drag rope singles)
15 power cleans
50 double unders (scaled: 100 drag rope singles)
9 clean and jerks

Scaled women: 65 pound barbell
Scaled men: 95 pound barbell
Rx women: 105 pound barbell
Rx men: 155 pound barbell

Event 3
For time (10 minute time cap):
30/20 calories
20 toes to bar (scaled: med ball sit ups)
10 suitcase lunges
10 front rack lunges (scaled: 30 goblet lunges)
10 overhead lunges
20 toes to bar (scaled: med ball sit ups)
30/20 calories

Scaled women: Lunges with one 20 kg kettlebell, med ball: 14 pounds, Cals on rower
Scaled men: Lunges with one 28 kg kettlebell, med ball: 20 pounds, Cals on rower
Rx women: Lunges with two dumbbells: 35 and 30 pounds, Cals on assault bike
Rx men: Lunges with two dumbbells: 50 and 45 pounds, Cals on assault bike

Final
To be announced after the end of Event 3

The top 5 athletes from each division will compete in the final, EXCEPT for Rx women; because there are only 7 athletes signed up for the Rx women division, they are all invited to the final!

Workout of the Day
Note that the skill work today is a mobility sequence to be done after the workout. If you’re doing the Hoedown tomorrow, take it easy today!

AMRAP in 8 minutes:
20 calories
80 drag rope single unders

Rest 2 minutes

AMRAP in 8 minutes:
8 clean and jerks
80 drag rope single unders

Use a barbell that lets you hit steady singles throughout the second AMRAP. The single unders are meant to be a recovery and a break from the higher intensity movements that they’re paired with; take advantage of the slight rest that you get by pushing the pace just a little faster than you otherwise might on the machine and the clean and jerks.

Record a separate set of rounds and reps for each of the two AMRAPs.

standard: 95/65
rx: 135/95
sport: 155/105, 40 crossovers instead of 80 singles
metcon: 8:00 on, 2:00 off, 8:00 on

Stretching
Take 15 minutes to stretch after the workout, using either the following sequence or one of your coach’s choosing.

2 minute pigeon per leg
2 minute half saddle per leg
3 minute standing straddle
1 minute down dog
1 minute twisted cross per arm
1 minute puppy dog