Category: Workout of the Day

Skill
AMRAP in 8 minutes:
8 toes to bar
8 prone swimmers
8 alternating twisted crosses

Today’s skill work is built around switching between toe to bar practice and some shoulder engagement and prep. The prone swimmers will be done lying on your belly and passing your arms through a wide arm from out in front to behind your lower back. After each set of those, try to sink into your twisted crosses just a little bit more. Once you’re back on the toes to bar, see if you’re able to get a more relaxed and smooth swing at the bottom of each rep.

Workout of the Day
AMRAP in 15 minutes:
400 m run
21 kettlebell swings
12 wall balls

Pick a swing weight and a wall ball weight that you’re able to hit unbroken for most or all of the rounds. The goal today is to keep moving for 15 minutes, with no particular rep or set being so large or challenging that you have to come to a full stop before you tackle it.

standard: 16/12 kg, 12/8 lb
rx: 28/20 kg, 20/14 lb
sport: 32/24 kg, 20/14 lb
metcon: 5×2:00 on, 1:00 off

Skill
Tempo Back Squat: 6 sets of 3 reps
3 second descent, 3 second hold, full speed up, 3 seconds between reps
Target 65-70% of your max

This is our last of 3 weeks with this lift; if you hit both of the last two weeks, try bumping your weight up an additional 5-10 pounds. Do remember that the tempo squat is fundamentally a positioning drill though, and that trying to go too heavy on it will likely result in you short-changing yourself on either your technique or the time you spend in each position.

Remember to always use two spotters if you’re going for a heavy set. Never rely on a single spotter!

Workout of the Day
For time:
27-21-15-9
Box jump over
Push press

10 minute time cap

Keep your push press weight light and your movements fast. Focus on keeping good and tall posture as you follow through on the push press rather than dropping down underneath for a push jerk. Concentrate on clean footwork during your box jump overs; there’s always room to trip up, especially as you fatigue, so rest if you need to in order to keep the movement agile and safe on every rep.

If you’re strong on both movements and feeling energetic today, you can definitely tackle this workout at a sprint pace.

standard: 65/45
rx: 75/55, 24/20″
sport: 95/65, 24/20″
metcon: 4:00 on, 2:00 off, 4:00 on

Skill
Sprint work:
6 rounds:
20 seconds of burpees to a target
40 seconds of rest
20 seconds of calories
40 seconds of rest

Keep in mind that you have a second workout to tackle after this sprint work. Push hard to get some work in, but leave some gas in the tank for it. For your burpees, pick a pull up bar that is just outside your standing reach. This is a great chance to practice a faster burpee technique than you normally do in a workout. If you need to cut down on the intensity of this portion, use the 20 seconds on your machine as active recovery between burpees rounds rather than pushing for a hard pace.

Workout of the Day
AMRAP in 12 minutes:
10-20-30-40-50-60… etc
Kettlebell hang snatch
Goblet squat
Push up

Be conservative with your weight selection; this workout will probably smoke your shoulders at even a light weight, so no need to push it today. Switch hands on the snatch after you’ve finished half the reps on that particular round. The goblet squats are going to burn, but do your best to hold on for a little longer than you’d like each set. Break up the push ups early and often to keep moving, especially considering how quickly the sets get large.

standard: 16/12
rx: 24/16
sport: 28/20
metcon: 3×3:00 on, 1:00 off

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

We’re working on a classic drill pairing today. This purpose of this sequence is to practice excellent positioning on the hang power clean, and then replicate that positioning with a slow and deliberate pull on the slow pull power clean. Slowing down that second clean does two things: it gives you time to accurately hit the proper lift-off point on the thighs, and it forces you to develop your power higher up in the movement rather than getting all of your speed off the floor. Skillful execution of both of those aspects — the patient timing and the explosive drive — are necessary parts of mastering the movement.

Workout of the Day
AMRAP in 13 minutes:
200 m run
10 hang power cleans
10 pull ups (strict or kipping)

Challenge yourself with the hang power clean weight today; if you’re able to go unbroken in multiple rounds, you might be working with too light of a weight. Two or three sets to work through your ten reps per round is a great target for today. Take a similar approach to the pull ups (targeting two or three sets for the ten reps).

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar
metcon: 6×1:30 on, 0:30 off

Workout of the Day
5 rounds:
1 minute of weighted step ups (single dumbbell)
1 minute of devil presses (single dumbbell)
1 minute of calories
1 minute of rest

Pick a dumbbell that you’re willing to hang on to for both the weighted step ups and the devil presses. You can hold the dumbbell any way you’d like on the step ups, but the most efficient is probably to have it resting on one shoulder, lightly balanced by one hand. Both of the dumbbell movements are going to be quite challenging, so take a conservative approach to pacing this one.

standard: 35/20 lb DB, 20/12″ box
rx: 50/35 lb DB, 24/20″ box
sport: double dumbbell for both movements, 50/35 lb, 24/20″ box
metcon: 5×3:00 on, 1:00 off

Workout of the Day
In 3 minutes, complete:
200 m run
5 thrusters
Rest until the 3 minute mark, then complete:
200 m run
10 thrusters
Rest until the 6 minute mark, then complete:
200 m run
15 thrusters
Rest until the 9 minute mark, then continue the pattern (20-25-30-35…)

Every 3 minutes, complete 5 more thrusters than the previous interval. When you can no longer complete the required number of thrusters in that interval, you’re done!

Pick a barbell weight that you can hit quick sets of 5 on through the round of at least 15.

This workout will start at a manageable pace and quickly become very, very difficult. Expect to hit a tipping point in the third or fourth round. You’ll recognize that time and energy are getting scarce, and you’ll likely know when you’re starting your last round. Push the pace to finish that round, as long as you’re able to do so without compromising on form.

standard: 75/55
rx: 95/65
sport: 115/85
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Hang squat snatch plus squat snatch

After the you’ve worked on that sequence for 5 minutes, take 8 minutes to work on squat snatch at your own pace. Feel free to load up to a max, or close to it, if you’re experienced with the lift. Newer lifters may want to stay on an EMOM clock and/or get more drill work from their coach.

Workout of the Day
AMRAP in 16 minutes:
400 m run
40 double unders
16 deadlifts

The double unders and deadlifts are both tough skills, but make it your goal in this workout to pick a slightly faster pace on the run than you normally would choose. Allow yourself to slow down a little bit on the double unders and deadlifts, breaking them up more than you otherwise would to accommodate that faster run pace. It’s often the case that the run is the first thing to slow down, and today you’re trying to reverse that.

Choose a deadlift weight that you can easily hold sets of 8 on throughout the workout. Your jump rope should be scaled to take no more than 45 seconds to a minute fresh.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 4×3:15 on, 0:45 off

Skill
EMOM for 5 minutes:
Squat clean and split jerk

After the 5 minute EMOM, take 8 minutes to work on squat clean and split jerk at your own pace

Use the first 5 minutes to slowly build in weight and warm up to the heavier lifts. After that, feel free to work up to a max clean and jerk if you’re an experienced lifter. Newer folks can take those 8 minutes to break down the form even more with their coach.

Workout of the Day
For time:
21-15-9
Toes to bar
Burpee box jump overs

12 minute time cap

Happy Birthday, Lisa Fischer! When Lisa mentioned that two of her favorite movements were toes to bar and burpee box jumps, there was one workout that immediately came to mind. Almost 10 years ago, coach Kirsten and coach Alex realized at the end of a training day that they had never done a workout that was just burpees and toes to bar, and they came up with one on the spot to test it out.

This is that exact workout, but with two changes.

The first change is that the regular burpees that we did back then have been upgraded to burpee box jump overs. This is to bump the difficulty and volume up a notch. The second change is that the order has been switched. We did burpee first, toe to bar second back then. With the order switched, you’ll already have a fatigued core from the toes to bar by the time you get to the burpee box jump overs. You’ll also be ending on the 9 reps of the burpees box jump over, and that movement is very good for a final push in a workout.

Enjoy!

standard: 20/12″ box, V-ups instead of toes to bar
rx: 24/20″ box
sport: 24/20″ box, Toes to bar sets: 7-7-7, 5-5-5, 5-4
metcon: 3×3:00 on, 1:00 off

Skill
Tempo Back Squat: 6 sets of 3 reps
3 second descent, 3 second hold, full speed up, 3 seconds between reps
Target 65-70% of your max

We’re building off of last week’s work; add ~5-15 pounds from last Monday if you were around for those sets

Do your best to hold for a full 3 seconds in an engaged position with the crease of the hip level with the top of the knee. If you normally have a very deep squat and use a bit of a bounce to get out of the bottom, be aware that the tempo squats today will be significantly harder for you. Adjust your target weight down by 5 or 10 percent if that’s the case.

Remember to always use two spotters if you’re going for a heavy set. Never rely on a single spotter!

Workout of the Day
5 rounds for time:
15 power snatches
200 m run

15 minute time cap

Last week we had an old benchmark workout hiding behind some running, and this week we’re continuing that theme. Use a barbell weight with which you’re able to hit an unbroken set of 15 reps while fresh. You definitely don’t have to maintain this pace, but at no point in the workout should you be doing fewer than 5 reps at a time (with little rest between sets).

If that volume of snatching isn’t a good idea for you, scale the movement to a power clean. Pick a run distance that you consistently hit in a minute or less.

standard: 55/35
rx: 75/55
sport: 75/55 (trust me)
metcon: 6x 1:20 on, 0:40 off

Skill
EMOM for 10 minutes:
One or two rope climbs

OR:

10 minutes of rope climb drill and technique work with your coach

Today you’ll either be practicing rope climbs on an interval or building the strength and technique needed to get started on the skill. Let your coach know if you’re interested in learning the basics of the rope climb technique, even if you aren’t up to the point of doing strict pull ups yet. It’s great to get early and regular exposure to the skill if it’s a goal of yours.

Workout of the Day
4 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of wall balls
15 seconds of rest

The ring dips will be a slower and more challenging movement for most people, but make it your goal to keep the reps coming for as much of the 45 seconds as possible on the calories and wall balls. A very advanced target would be to work for an unbroken set of wall balls across the whole 45 second work interval each round. Remember that you have the 15 seconds to transition between each movement; try not to get off of your station early.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls, ring dips on the high rings (muscle up to get there)
metcon: 12×0:45 on, 0:15 off