Category: Workout of the Day

Skill
EMOM for 10 minutes
Deadlift
Power clean
Hang power clean and push jerk

The 4 movement barbell complex in today’s skill work should be done as a single smooth and uninterrupted effort. Focus on the flow of the movements and the efficient cycling of your barbell from one position to the next. Experienced lifters are welcome to push for a heavier weight, and will find that this complex has a fun and natural cadence at even heavy loads.

Workout of the Day
AMRAP in 10 minutes:
8 lateral burpees
6 power cleans
4 front rack lunges

The big question on this workout will be what you do with your power cleans. The weight should have you right on the edge of small sets and quick singles. Some people may even be able to hold onto their bars for unbroken touch and go cleans into front rack lunges. Below are a few pacing strategies, starting with the easiest and working towards the most aggressive. Note that choosing the most aggressive pacing strategy will only maximize your performance if you have the conditioning to support it. Be deliberate about your selection of pacing strategy, keeping in mind your personal goals and your level of conditioning.

Strategy 1:
Steady burpees, steady singles on the power cleans, unbroken lunges

Strategy 2:
Steady burpees, 5 unbroken power cleans, drop the bar for a short rest, then 6th power clean and unbroken lunges

Strategy 3:
Steady burpees, 6 unbroken power cleans, hold onto the bar for unbroken lunges

Strategy 4:
Steady burpees, unbroken lifts, no rest between movements

Strategy 5:
Fast burpees, unbroken lifts, no rest between movements

standard: 95/65
rx: 115/85
sport: 115/85, overhead lunges instead of front rack
metcon: 5×1:40 on, 0:20 off

Workout of the Day
AMRAP in 25 minutes:
40 Russian twists
30 plate snatches
200 m run with plate

Today’s workout is the polar opposite of yesterday’s; where yesterday was a pair of short efforts at very high load, today is a very long continuous effort at very low load. The main challenge, aside from the duration and sustained work, will be the fact that the only break you’ll get from your plate will be during any rest you take.

For the plate snatches, hold the plate with both hands, tap one edge to the floor, and then lift it all the way overhead. On the run, hold the plate however you’d like.

standard: 10/5 pound plate
rx: 15/10 pound plate
sport: 25/15 pound plate
metcon: 5×4:00 on, 1:00 off

Workout of the Day
AMRAP in 8 minutes:
8 strict pull ups
4 clean and jerks

Rest 4 minutes, then begin:

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

Today’s workout is split into two parts with the common element of heavy clean and jerks. The first AMRAP will move at a significantly slower pace than the second one, as the strict pull ups will likely bring most people to small sets or singles within a few rounds. Challenge yourself on the difficulty you select for your pull ups, allowing as much as 60-90 seconds to work through them.

The pace of the workout will pick up significantly in the second half. The drag rope single unders are meant to be an easy conditioning piece that lets you quickly transition off your barbell and get a little recovery in before getting back on it for some more heavy lifting.

Select a weight challenging enough that you’re forced to do singles. As always, don’t push the load or pace to the point that your technique gets sketchy.

Record rounds and reps separately for each AMRAP.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
AMRAP in 8 minutes:
3 strict toes to bar
6 kipping toes to bar
3 wall walks

An engaged core and a strong hollow position are key to the skill work today. Take your time working through each movement, and rest as needed so that your positioning doesn’t suffer as you fatigue. If you’re feeling strong on the toes to bar you can definitely link the strict set to the kipping set, but it isn’t necessary to hold that across the whole AMRAP.
The toes to bar can be scaled to partial range of motion for those that want to get some bar work in, or V-ups for folks staying off the bar.

Workout of the Day
3 rounds:
1 minute of front squats
1 minute of push presses
1 minute of calories
1 minute of rest

We’re breaking down Tuesday’s thruster into its component parts today. Three rounds of this interval may not look like much with a full minute of rest thrown in, but if you maintain a strong pace on the barbell and then finish each round with a hard effort on the row then you’re in for a very challenging workout. Scale the lifts by selecting a weight that lets you hit 2 or 3 sets of 5 to 10 reps on both movements. If you’re sharing a machine with a partner, one person will do the normal order while the other goes calories->push press->front squat->rest.

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

Skill
Overhead Squat
6 sets of 3 reps

We don’t often do the overhead squat in isolation, so your coach will take a few minutes to cover the options available for getting the bar overhead. The strongest method will be taking the bar from a rack and doing a snatch-grip push jerk from behind the neck. Be sure you back far enough out of the rack that you can drop the bar after the third rep if needed. If you’re going lighter and would rather just snatch the bar, that’s an option, too.

We’re off the clock, so take about 12-15 minutes to work through all six sets on your own.

Workout of the Day
4 rounds for time:
10 devil presses
30 double unders
10 deadlifts
30 double unders

12 minute time cap

Use a deadlift weight that lets you hit each round in no more than two sets; this workout should be a relatively fast and intense burner. Scale the jump rope to something that takes no more than 45 seconds so that you don’t get bogged down between your dumbbell and barbell.

standard: 135/95, 35/20
rx: 185/135, 50/35
sport: 225/155, 50/35
metcon:

Skill
5 rounds:
1:30 of calories
0:15 rest
1:30 of plank (standard) or rest (rx&sport)
0:15 rest

We’ll be getting more practice with multiple conditioning pieces within a single day as we approach the Hoedown on May 20th. Spots are almost gone, so sign up on the board by the water if you’re keen on participating!

Avoid hitting a max effort on your first round; although the rest interval is very generous if you aren’t doing the plank, 1:30 on the machine is long enough to completely drain you over 5 rounds if you pick too aggressive of a pace. You should be pushing hard, but with the fact that you’re doing another workout after this in mind.

Add up total calories.

Workout of the Day
AMRAP in 15 minutes:
15 kettlebell swings
12 box jumps
9 push ups

Pick a lighter kettlebell and settle into a comfortable pace. All three movements should be relatively balanced and sustainable today, so focus on a steady cadence and smooth transitions. Be aware of how your body is doing after the conditioning interval in the “skill” work, and don’t overdo it.

standard: 16/12 kg, 20/12 inches
rx: 24/16 kg, 24/20 inches
sport: 28/20 kg, 30/20 inches
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders plus one power clean and push jerk

The jump rope set today should be fast and easy; it’s just there to keep you moving and give you a little bit of extra practice before each lift. Keep the weight within a range that doesn’t require an extensive rest and setup after you jump rope. You should be able to put your rope down and get the weight onto your shoulders within a few seconds. Split jerks are fine if your shoulder mobility doesn’t allow for a secure push jerk.

Workout of the Day
For time:
21-15-9
Thruster
Pull Up (strict or kipping)
200 m run after each round (3 runs total, ending on a run)

14 minute time cap

Today’s workout is a follow-up to last Tuesday’s, as well as being a twist on an old benchmark. Scale your thrusters to take no more than 3 sets each round. Switch the pull ups out for banded pull ups or ring rows so that you’re able to get them done in 3-5 quick sets at most.

If there’s some precipitation during your workout, feel free to grab a machine!

standard: 75/55, run, row, or ski 200 m, or bike 500 m
rx: 95/65
sport: 95/65, chest to bar pull ups
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

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
AMRAP in 12 minutes:
12 alternating dumbbell power snatches
12 goblet lunges

Today’s rounds are small enough that you’ll likely have a chance to hang onto your dumbbell between movements on several of them. Be sure that you’re planning some rest though, as 12 minutes is long enough to be an endurance test for even the most seasoned dumbbell slinger.
It’s easy to accidentally shorten your range of motion at the top of both of these movements. Focus on standing all the way up and getting tall as you work through the snatches and lunges.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (lower from the last snatch to the shoulder and then to the goblet position)
metcon: 6×1:20 on, 0:40 off

Workout of the Day
3 rounds:
2 minutes of wall walks
2 minutes of calories (row, bike, or ski)
2 minutes of ring dips
2 minutes to run 200 m (rest in the remainder of 2 minutes)

Focus on quality movement on your wall walks and ring dips rather than speed; if you’re looking to get some hard conditioning in, push the pace on the machine and the run. The run today serves a similar role to yesterday’s farmer’s carries, where moving faster will buy you more time to rest. Pick a run distance that you’re able to finish in a minute or less at a conversational pace

standard, rx, & sport: as written
metcon: 3×6:00 on, 2:00 off

Workout of the Day
4 rounds:
3 minutes to complete a 200 m farmer’s carry (rest in the remainder of the time)
3 minutes of:
20 step ups (switch at the top)
20 kettlebell deadlifts

You’ll have rest each round in this workout, but you’ll have to earn it by moving quickly on your carry prior to the step up/deadlift couplet. The step up/deadlift portion will be scored chief style; count your rounds and reps for each of the 3 minute AMRAPs, and add them all up at the end.

standard: carry 16/12 kg KB and 35/20 lb DB, 20/12″ box
rx: carry 24/16 kg KB and 50/35 lb DB, 24/20″ box
sport: carry 100/70 lb sandbag, deadlift 32/24 kg KB, 24/20″ box
metcon: 8×2:00 on, 1:00 off