Category: Workout of the Day

Workout of the Day

AMRAP in 20 minutes:
400 meter run
20 box jumps
20 kettlebell swings

Try to spread your effort evenly across all 3 movements and all 20 minutes today. Modify the box jump to step ups if you have issues with that movement, and scale the kettlebell weight to one that lets you maintain sets of at least 7 or 8 reps.

standard: 20/12 inch box, 16/12 kg KB
rx: 24/20 inch box, 28/20 kg KB
sport: 24/20 inch box, 32/24 kg KB
metcon: 4×4:00 on, 1:00 off

Skill

To be completed after the workout:

15 minutes of mobility
Coach’s choice, or:

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

Skill

5 sets of 5 back squat

Target about 65%

Increase your weight by 5-10 pounds over the squats from 2 weeks ago. Try to hold the same weight across all 5 sets. One more round through the presses and squats starting next week!

Workout of the Day

4 rounds:
1 minute of hang power cleans
1 minute of strict pull ups
1 minute of calories

Use a hang power clean weight that lets you hang on to quick sets of 5-10 reps. Feel free to challenge yourself with the difficulty on the strict pull ups, but be dilligent about keeping full range of motion; if you can’t get your chin over the bar at the top, then either rest until you can or add more assistance. There’s no rest interval today, so take a steady pace on this one.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off

Skill

10 sets of 3 strict ring dip

Banded/weighted

Rest about 60-90 seconds between sets

Add 5-10 additional pounds over what you used 2 weeks ago

Workout of the Day

4 rounds for time:
200 meter run
27 wall balls

16 minute time cap

Why 27? 25 isn’t enough, and 30 is too many! Consider using a light enough wall ball that you can hit one or more rounds unbroken. If you’re feeling strong today, then use your regular wall ball weight and go for a unbroken sets (or as close as you can get). Hang on, keep throwing, and see if you surprise yourself with what you can do.

standard: 12/8 pound ball
rx: 20/14 pound ball
sport: 20/14 pound ball, unbroken on all rounds
metcon: 4×2:00 on, 0:30 off

Skill

EMOM for 5 minutes:
Squat snatch
then
8 minute to work up to a heavy squat snatch

Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. Practice catching as low as you’re able to securely go; don’t feel pressured to hit a depth that’s unreasonable or weak for you just because it says “squat snatch.”

Workout of the Day

AMRAP in 8 minutes:
40 drag rope single unders
12 deadlifts
12 lateral burpees

Load your bar to a weight that lets you keep moving quickly; you shouldn’t have to break the deadlifts up into more than 3 quick sets at any point. The lateral burpees will likely be where your conditioning is really tested, with the drag rope singles serving as a slight recovery.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×1:30 on, 0:30 off

Workout of the Day

AMRAP in 20 minutes:
200 meter farmer’s carry (one KB and one DB)
30 alternating dumbbell power cleans
400 meter run

Do your best to keep a quick pace on the farmer’s carry; the faster you move, the less time you’ll spend holding the weights. The power cleans are going to be tough on your shoulders and grip immediately after the carry, but you’ll have a chance to recover those muscle groups on the run.

standard: 35/20 pound DB, 16/12 kg KB
rx and sport: 50/35 pound DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off

Workout of the Day

4 rounds for time:
12 push jerks
1 minute plank hold
500 meter run

24 minute time cap

Use a challenging weight on your push jerks; it’s ok if you have to break them into 3 or 4 sets per round, as long as it never gets sketchy or degrades to singles. Accumulate a total of 1 minute in a plank, and then take off on your run.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×5:00 on, 1:00 off

Skill

7 rounds, 30 seconds on, 1 minute off:
7 hang power snatches, then max lateral burpees in remaining time

Keep your barbell light and move quickly through the 7 hang power snatches. Set it down rather than dropping it so that you can control the bounce and get immediately into your lateral burpees. Keep a strong pace; your should have about 15-20 seconds for the burpees, so target a similar number to what you’ve been hitting in the intervals over the past few weeks.

Record the total number of lateral burpees completed.

standard: 55/45
rx: 75/55
sport: 95/65

Workout of the Day

AMRAP in 14 minutes:
20 sit ups
20 Russian kettlebell swings
200 meter run

If you’re gassed from the skill work, then dial back the intensity and settle into a conversational pace for the workout. Keep your swing sets small and your sit ups unhurried. If you’re feeling good and you want to push it, then hang onto larger swing sets and run quickly!

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg, full range of motion swings

Skill

8×20 sec on, 10 sec off: arch hold
8×20 sec on, 10 sec off: hollow hold

You’ll be completing a full 4 minute interval of arch holds before rolling over and doing the same for hollow holds. Be dilligent about scaling the hollow hold so that you keep a compressed core and a lower back rounded against the graound. If you feel yourself spilling your core, then tuck your arms and legs a little closer in to each other to find that strong position.

Workout of the Day

AMRAP in 10 minutes:
20 weighted step ups (single dumbbell)
10 pull ups (strict or kipping)

The step ups here are meant to be a bit of a slog, interrupted briefly by a set of pull ups each round. Scale the pull ups to take no more than about 30-45 seconds to complete, whether you’re going strict or kipping, banded or ring rows. Hold your dumbbell any way you’d like on the step ups and be sure to get all the way tall at the top before going back down.

standard: 35/20 pound dumbbell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/20 inch box
metcon: 5×1:30 on, 0:30 off

Skill

5 sets of 5 strict press

Target about 65%

Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. We’ll be doing one more round of this in two weeks’ time.

Workout of the Day

3 rounds for time:
400 meter run
60 double unders
20 back squats

17 minute time cap

This workout is a repeat from Monday, April 14th. If you completed it then, check back on your time to see if you can plan out a pace that’ll get you done a little quicker this time around.

Scale the jump rope to a volume and difficulty that lets you finish in no more than about a minute. You’ll be taking the back squat from the floor today, so make sure that you’re comfortable getting it up and overhead before and after each set. Don’t drop that bar behind you!

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 3×3:00 on, 1:00 off

Skill

10 sets of 3 strict pull up

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 pull ups tough by the later rounds

Workout of the Day

4 rounds:
2 minutes of calories
1 minute of devil presses
1 minute of rest

Use a dumbbell that you’re comfortable snatching for moderate volume. Keep a strong pace on the machine, then try not to slow to a crawl on the devil presses. If you’re partnered up in a big class, start exactly 2 minutes behind your partner so that you can complete the workout in the order as written. Add up all of your calories and devil presses at the end of the workout.

standard: 35/20
rx and sport: 50/35
metcon: 4×3:00 on, 1:00 off