Category: Workout of the Day

Workout of the Day
AMRAP in 8 minutes:
10 power snatches
30 crossovers

Rest 4 minutes

AMRAP in 8 minutes:
10 pull ups (strict or kipping)
30 double unders

Think ahead on your pace today; neither effort will be as much work as last Saturday’s longer WODs, but you should still be reserving some energy for your second workout.

Use a barbell with which you can finish the ten reps in at most three quick sets every round. Allow yourself 30 seconds to a minute for each round of jump rope in both workouts.

Record rounds and reps for the two workouts separately.

standard: 65/45
rx: 95/65
sport: 95/65, 5 bar muscle ups instead of 10 pull ups
metcon: 8:00 on, 4:00 off, 8:00 on

Skill
AMRAP in 8 minutes:
20 second L sit
20 seconds of handstand practice

Rest as needed between each movement; this shouldn’t be a race to get as many rounds done. The handstands can be done as a wall walk plus a hold, and kick up against the wall plus a hold, or a freestanding handstand. Break it up however you need to, but accumulate 20 seconds total each round.

Workout of the Day
5 rounds:
1:20 of calories
1:20 of box jumps
1:20 of rest

At the start of each work interval, complete 10 wall balls. Add up all of your calories and box jumps for your total.

The goal here is to hit every set of wall balls unbroken before getting back on to the calories or box jumps. If ten sets of ten sounds like a lot, then drop the weight down a little bit from what you typically use; a good scaling option would be the 4-6 lb lighter ball that we’ve practiced with in skill work recently.

standard: 12/8 lb, 20/12 inches
rx: 20/14 lb, 24/20 inches
sport: 30/20 lb, 24/20 inches
metcon: 5×2:40 on, 1:20 off

Skill
Deadlift
5-5-5-5-5
55%-60%-65%-70%-75%

If you established a max lift in the previous strength cycles, use that as the reference number for your percentages today. Note that we aren’t hitting a max set in the last set; keep it at 5 reps. If you don’t have a reference max, your coach will help you sort out what weights to tackle.

Workout of the Day
AMRAP in 15 minutes:
9 push presses
12 lateral burpees
21 sit ups

Go for a more challenging weight on the push presses today; it’s perfectly fine to have to break it into sets of three by the end of the workout. Try to keep up the pace on the burpees, and then find your rest on the sit ups.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 10 minutes:
One set of a bar muscle up drill
OR
One set of kipping pull up practice

Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to you.

Here is a sequence of bar muscle up drills, in roughly ascending order of difficulty. I’ll repeat for emphasis: learn to use the bands.
Jumping bar muscle up (set a box up underneath your bar)
Banded hip-to-bar
Banded bar muscle up
Hip-to-bar
Bar muscle up

Workout of the Day
For time:
800-400-200
Run

30 KB hang snatches after each run (15 on arm 1 and then 15 on arm 2)

16 minute time cap

Pick a kettlebell with which you can hit sets of 5-10 with throughout the workout. 30 snatches shouldn’t take you more than about 2 minutes. If needed, scale the run distance down to 500-300-200. If you’re gunning for a quick time today, run very fast and go unbroken on the snatches.

standard: 16/12
rx: 24/16
sport: 28/20
metcon:

Skill
Every 90 seconds for 8 rounds:
10 crossovers
2 power cleans (quick singles)
10 crossovers

Bump your target weight up just a little bit from last Thursday’s power cleans; the focus should still be on smooth transitions and quick singles, but at only two reps per 90 seconds you’ll have a little more energy. Scale the crossovers to a volume that lets you get through them in one or two easy sets across all 8 rounds.

Workout of the Day
5 rounds:
1 minute of ring dips
1 minute of front squats
1 minute of rest

Pick a weight that lets you hit sets of 3-8 front squats throughout the workout. Scale your dips with a band or switch to push ups so that you’re able to get 10-20 reps per minute.

standard: 95/65, push ups
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off

Skill
Every 45 seconds for 10 rounds:
3 touch and go power snatches

This skill work is the same format as last Thursday’s quick singles, but we’re working on cycling touch-and-go reps. Keep the weight light enough that you can smoothly and comfortably lower from overhead without losing control or compromising your positioning. The 45 second timer will go quickly, so avoid loading up in between rounds unless the first 5 rounds are trivially easy.

Rx: 95/65

Workout of the Day
AMRAP in 18 minutes with a partner:
25/20 calories
20 kettlebell swings

Happy Birthday, Rich! Rich requested some hard assault bike work with a partner, and we are so happy to oblige. Got a birthday coming up? Get in touch with Alex by emailing team@cfdavis.com to collaborate on a birthday workout!

One partner completes the calories and swings while the other rests. Count the total rounds completed by you and your partner put together. Use a swing weight light enough that you don’t need more than two sets each round.

standard: 20/12
rx: 28/20
sport: 32/24
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 30 minutes:
800 m run
60 second plank hold
40 box jump overs
200 m farmer’s carry (One KB and one DB)

Your plank doesn’t have to be one unbroken 60 second effort, but you do have to accumulate a total of 60 seconds before progressing on to the box jump overs. Settle into a steady pace; 30 minutes is a long time to keep moving.

standard: 16/12 kg KB, 35/20 lb DB
rx: 24/16 kg KB, 50/35 lb DB
sport: sandbag carry, 100/70 lb
metcon: 15x 1:30 on, 0:30 off. Every fifth interval, rest instead of working.

Workout of the Day
Workout One

AMRAP in 15 minutes:
20 wall balls
20 sit ups
10 burpees

Rest 20 minutes after completing workout one before starting workout two.

We’re doing two full workouts today. Put a hard effort into the first workout without going all-out; you’ll want to save some energy for workout two.

standard: 12/8
rx&sport: 20/14
metcon: 5×2:00 on, 1:00 off

Workout of the Day
Workout Two:
Starting 20 minutes after finishing workout one.

5 rounds for time:
12 power cleans
60 double unders

15 minute time cap

Use a barbell weight that has you doing steady singles through most of the workout. If you’re thinking of doing touch-and-go reps, consider saving them for the last round or two. Scale your jump rope to take no more than a minute.

standard: 95/65
rx&sport: 135/95
metcon: 6×1:30 on, 0:30 off

Skill
Every 2 minutes for 5 rounds:
2 to 5 burpees
15 light wall balls (4-6 pounds below your regular weight)
2 to 5 burpees

standard: 2 burpees
rx: 3 burpees
sport: 5 burpees

Tomorrow’s (first) workout has both wall balls and burpees in it, so we’ll be working on quick transitions and unbroken sets at a lower load and intensity than you’d see in a workout.

Pick a burpee count that lets you finish them quickly and transition immediately on and off the wall balls every round.

Use a wall ball weight that lets you go unbroken easily, with energy left over to implement some technique work. Practice keeping your hands close together underneath the ball and following through on each shot with a flick of the wrist and fingers. It’s tough to get used to, but the lower hand position is more efficient, and will pay off in the long run.

You should have at least a minute to rest each round.

Workout of the Day
AMRAP in 16 minutes:
10-20-30-40-50-60… etc
Alternating dumbbell power snatch
12 push ups and a 200 m run after each round

Grab your favorite dumbbell and see how high up the ladder you can get! The weight should be light enough that you’re able to hold sets of ten most of the way through the workout. This is a small number of push ups each round, so consider picking a slightly harder difficulty than you normally would if you’re scaling.

standard: 35/20
rx: 50/35
sport: handstand push ups
metcon: 8×1:20 on, 0:40 off

Skill
Every 45 seconds for 10 rounds:
3 power cleans

Shoot for three quick singles every interval, finishing in no more than fifteen seconds, and ideally less than ten. The intent of this skill work is to practice smooth and relaxed cycling of the barbell ahead of Saturday’s (second) workout. This should be sub-maximal.

standard: 95/65
rx: 135/95
sport: 155/105

Workout of the Day
AMRAP in 20 minutes:
400 m run
20 overhead lunges
12 pull ups (kipping or strict)

Use a lighter weight on your overhead lunges today; no round should take more than two sets. At only 12 per round, the pull ups should go relatively quickly as well, last no more than about a minute on average. Keep an eye on your hands and switch to push ups if you think it’s likely that you’ll tear.

standard: 45/35
rx: 75/55
sport: 95/65, chest to bar
metcon: 7×2:00 on, 1:00 off