Category: Workout of the Day

Skill
10 sets of 3 strict pull ups (banded, unassisted, or weighted)

Rest about a minute between sets.

Increase the weight by 2.5-10 pounds from two weeks ago. Consider adding weight even if you’re still working on banded pull ups to help bridge the gap between bands.

Workout of the Day
3 rounds for time:
20 kettlebell swings
20 goblet lunges
400 meter run

16 minute time cap

Use a light and manageable kettlebell weight; we’ve had some pretty intense skill pieces and workouts over the last couple of days, so give yourself a chance to cruise through at a submaximal load and steady pace today. If you’re feeling fresh and looking to push hard, then bump the weight up, complete the swings and lunges without setting the kettlebell down, and run fast.

standard: 16/12
rx: 24/16 kg
sport: 28/20 kg
metcon: 3×3:30 on, 0:30 off

Skill
Every 2 minutes for 5 rounds:
3 touch and go power cleans
12/8 calories (row, bike, or ski)

Scale the calorie count so that you have at least a minute to rest before the next interval rolls around. Choose a power clean weight at which you can keep the sets of 3 unbroken and the transition to the machine very quick. If you’re sharing machines, your partner will start on the opposite minute.

Workout of the Day
AMRAP in 10 minutes:
21 double unders
14 air squats
7 deadlifts

Use a challenging weight on your deadlifts; you’ll only be doing 7 reps per set, so you can affort to push the load a little bit and break it up if you have to. If you’re pretty smoked after the skill work, dial it back on the load and intensity. Scale the jump rope to take no more than 30 seconds per round.

standard: 135/95
rx: 225/155
sport: 245/165
metcon: 5×1:30 on, 0:30 off

Skill
Front Squat
One set of 8
One set of 10
One set of 12

Target ~65%

We’re in the last two weeks of the build-up in volume on front squats, and the goal is to work up to a heavy set of 12. The set of 8 and the set of 10 should be at a decently heavy working weight so that you aren’t jumping right into the 12 from low load and volume, but don’t go for maxes in those first two sets. Rest about 3 minutes between sets.

Workout of the Day
AMRAP in 12 minutes:
200 meter run
15 push jerks
10 lateral burpees

Pick a barbell weight that never makes you take more than 3 quick sets to get through your 15 reps. If you’re able to easily go unbroken, you may have gone too light. Try to spread your effort evenly across all three movements, rather than treating the run as recovery and push the pace on the jerks/burpees.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×3:00 on, 1:00 off

Workout of the Day
AMRAP in 9 minutes:
20 sit ups
10 chest to bar pull ups

Rest 3 minutes

AMRAP in 9 minutes:
20 sit ups
20/15 calories

Scale the pull ups to a slightly more challenging difficulty than you typically would in a workout; today is all bodyweight, and the pull ups have a relatively low-impact movement paired with them, so push yourself to use less assistance, go for a higher target, or both.

standard: regular kipping pull ups
rx: chest to bar pull ups
sport: 7 bar muscle ups
metcon: 9:00 on, 3:00 off, 9:00 on

Workout of the Day
AMRAP in 18 minutes:
5-10-15-20-25-30… etc
Push ups
Wall balls

After every round of push ups, and after every round of wall balls, complete 8 hang power cleans.

The pattern for this workout will be:
5 push ups plus 8 hang power cleans
5 wall balls plus 8 hang power cleans
10 push ups plus 8 hang power cleans
10 wall balls plus 8 hang power cleans
etc…

It’s important that you choose a hang power clean weight light enough that those reps won’t become a major road block. All three movements are quite tough, and 18 minutes is a long time, so don’t go out of the gates too hot on this one.

standard: 65/45 pound bar, 12/8 pound ball
rx: 95/65 pound bar, 20/14 pound ball
sport: 115/85 pound bar, 20/14 pound ball
metcon: 6×2:00 on, 1:00 off

Skill
Tempo strict press
5 sets of 4 reps

Fast up, 3 second hold at the top, 3 second descent, no pause at the bottom (rebound straight into the next rep).

Target about 55-60% of your max, prioritizing excellent positioning and good speed out of the bottom of each rep. Rest 2-3 minutes between sets.

Workout of the Day
4 rounds:
1 minute of box jumps
1 minute of deadlifts
1 minute of calories
1 minute of rest

Use a moderate weight on your barbell today. You should be able to hit a couple of sets of 5-10 reps in each minute that you’re on the deadlift. Focus on quick transitions, and settle into a steady pace on the box jumps and machines.

standard: 135/95 lb bar, 20/12 inch box
rx: 185/135 lb bar, 24/20 inch box
sport: 225/155 lb bar, 24/20 inch box
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
3 lateral burpees plus one squat snatch

Building on last week’s power snatch version of this skill work, you’ll be pushing the range of motion into a full squat (or as close as you can get to it). Keep your burpees and transitions quick! Use a submaximal weight so that you can get right on the barbell each round.

Workout of the Day
AMRAP in 14 minutes:
200 meter run
14 toes to bar
14 devil presses

Challenge yourself on the toes to bar today; 14 reps per round isn’t a tiny number, but this is a good workout to try to bump up the difficulty of the movement, either increasing your target range of motion if you’re already on the bar, or hopping on the bar if you typically do V-ups or med ball sit ups.

standard: 35/20
rx: 50/35
sport: 50/35, toes to rings instead of t2b
metcon: 7×1:20 on, 0:40 off

Skill
6 rounds:
5-10 ring dips
5-30 second ring support hold
15-45 second L-sit

Rest about a minute between rounds

The idea of this skill work is to hit a submaximal but very challenging set of ring dips, a ring support hold, and then an L-sit on the floor, all in quick succession. Scale the difficulty of each so that your reps and times fall within the ranges above. The dips and support holds can be scaled with a band or a foot on the ground, or made more difficulty by adding weight. The L-sit can be scaled by tucking one or both legs, or made more difficult by planting the hands further forward on the ground.

Workout of the Day
AMRAP in 10 minutes:
30 double unders
8 front squats

Use a light weight on the front squats; you should be able to do all 8 unbroken throughout the whole workout. The double unders should also be scaled to an amount that you can complete relatively quickly, but it’s ok if they’re more of a skill challenge. They shouldn’t take more than 30-45 seconds per round. 10 minutes is short, so push the pace! Practice those quick transitions on and off the bar.

standard: 65/45
rx: 95/65
sport: 115/85, drag rope double unders
metcon: 5×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
3 lateral burpees plus a squat clean

Last week we hit this same set with power cleans and power snatches. This week we’re keeping an identical format but pushing the range of motion on the lifts. Try to keep the same fast burpees and quick transitions despite the greater demand on your focus from the lift! Scale the burpees to 2 reps if 3 would take you longer than 10 seconds.

Workout of the Day
AMRAP in 20 minutes:
500 meter run
56 sit ups
500 meter run
56 push ups

Happy Birthday, Alex Tomaich! This workout has some Alex’s favorite movements in pretty high volume, we hope you enjoy as much as he will!

Challenge yourself on the run distance, and scale the push ups to a difficulty at which you’re able to maintain at least 15 reps per minute.

standard, rx, and sport: as written
metcon: 4×4:00 on, 1:00 off

Skill
Front squat
3 sets of 8 reps

Target ~65-70%, or up 5-10 pounds from last week.

Take about 3 minutes of rest between your sets; if your rest is much shorter, you might not fully recover, and if it’s much longer you might cool down. If you’re new to these higher volume sets, start light and play it by ear.

Workout of the Day
AMRAP in 10 minutes:
10 pull ups (strict or kipping)
8 power cleans
6 push jerks

Use a relatively challenging weight on the power cleans and push jerks; you should be able to hit the push jerks in one or two quick sets, but that should be tough. Steady singles on the power cleans is a great cadence. Save the last power clean to get the bar to your shoulders for the push jerks. Scale the pull ups to a difficulty at which you can always do 2 or 3 in a set.

standard: 95/65
rx: 135/95
sport: 155/105, chest to bar pull ups
metcon: 4×2:00 on, 0:30 off