Category: Workout of the Day

Skill
Deadlift
5 at 65% of your 1 rep max
5 at 70%
5 or more at 75%

We’re starting up another 5-3-1 strength cycle this week, with back squat on Mondays and deadlift on Wednesdays. We’ll also be working on strict pull ups every Friday.

The percentages for the squat and deadlift are based off your 1 rep max; if you don’t know what that max is, then be sure to use your last set each day to calculate your 1 rep max using the charts posted in the gym. Your coach can help you here!

Workout of the Day
AMRAP in 15 minutes:
300 m run
15 power cleans
12 overhead lunges

Don’t worry about the power clean in this workout; those reps will be challenging, but it’s the overhead lunges that you’ll need to focus on when choosing your weight. You should be able to hit sets of at least 4 throughout the workout. Save your 15th power clean for getting the bar onto your shoulders. Drop the bar to a front rack lunge if the overhead position is at all sketchy.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:30 off

Skill
Every 1:20 for 4 rounds:
Hang power clean plus power clean plus split jerk

Then every 1:20 for 4 rounds:
Power clean plus split jerk

For the first half of this skill work you’ll be working on transferring the positioning that you hit on the hang power clean into the full power clean from the floor; this is the same idea as last week’s clean work, but now with the slow pull eliminated. Drop the barbell between the hang clean and the clean from the floor rather than going touch and go.
After 4 rounds of that, drop the hang power clean out of the complex and consider adding some load as you finish up.

Workout of the Day
Every 4:00 for 5 rounds:
12 push jerks
12 lateral burpees
30 drag rope double unders
Rest in any time remaining once you’ve finished your double unders.

You should have at least a minute to rest between each round if you scale this properly; no component individually should take more than one minute under fatigue. Keep track of the slowest of your 5 rounds and record it to the whiteboard and SugarWOD.

standard: 75/55, 50 drag rope singles
rx: 115/85
sport: 135/95
metcon: 5×2:30 on, 1:30 off

Skill
Back Squat
5 at 65% of your 1 rep max
5 at 70%
5 or more at 75%

Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar.

Your coach will cover safe spotting technique.

We’re starting up another 5-3-1 strength cycle this week, with back squat on Mondays and deadlift on Wednesdays. We’ll also be working on strict pull ups every Friday.

The percentages for the squat and deadlift are based off your 1 rep max; if you don’t know what that max is, then be sure to use your last set each day to calculate your 1 rep max using the charts posted in the gym. Your coach can help you here!

Workout of the Day
4 rounds, 1 minute on each station:
Sandbag clean
Kipping pull up
Calories (row, bike, or ski)
Rest

Choose a sandbag weight that lets you hit each rep with no more than about 5 seconds of rest in between. You also shouldn’t have to crouch down under the bag to get it over your shoulder (this would actually be a no-rep in a competition).
If you haven’t tried a kipping pull up with a band before, that would be a good scaling option for today; use one that lets you get about 6-12 reps each minute.
Go fast on the machine.
Add up all your reps and calories at the end of the workout.

standard: 70/55
rx: 100/70
sport: 150/100, chest to bar pull ups
metcon: 4×3:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes:
200 m farmer carry (one KB and one DB)
30 sit ups
40 lunges with your dumbbell

Your kettlebell and dumbbell should be within 10 pounds of each other. Feel free to hold your dumbbell any way you’d like on the lunges; rack, goblet, suitcase, or anything else that works.

standard: 16/12 kg KB and 35/25 lb DB
rx: 24/16 kg KB and 50/35 lb DB
sport: 100/70 pound sandbag (the good news is that you don’t have to carry two!)
metcon: 4×4:00 on, 1:00 off

Workout of the Day
4 rounds:
90 seconds of clean and jerks
90 second of calories (row, bike, or ski)
90 seconds of rest
At the start of every work interval, complete 30 double unders

Your double unders shouldn’t take more than about 30 seconds each time, leaving you a full minute or so to work on the clean and jerks or calories. Your barbell weight should have you moving in small sets or quick singles.
At the end of the workout, add up all of your clean and jerks and all of your calories to get your total reps.

standard: 85/65
rx: 115/85
sport: 135/95, drag rope
metcon: 4×3:00 on, 1:30 off

Skill
Every 50 seconds for 10 rounds:
Hang power snatch
Slow pull power snatch

We’re hitting the same drill sequence on the power snatch that we did on the power clean on Wednesday. Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good positioning on the first rep, and then repeat that positioning on the second rep. The interval is just a little bit tight than usual, so keep that in mind when adding weight.

Workout of the Day
AMRAP in 16 minutes:
400 m run
21 deadlifts
12 toes to bar

Now that the rain has subsided, we can run again! Pick a deadlift weight that you can finish in at most 3 sets each round. Mind your grip and your palms on the toes to bar; they’ll be pretty toasted after a few rounds, and switching to V-ups is always a preferable alternative to slipping or tearing.

standard: 95/65, V ups
rx: 155/105
sport: 185/135
metcon:

Skill
8 rounds:
20 second L hang
10 second rest
20 second handstand hold
10 second rest

Ideally your L hang will have you in an overhand grip on the pull up bar with your knees straight and your pointed toes above the height of your hips. If you aren’t able to maintain that position, then switch to a tuck hang: knees bent to ninety degrees, toes pointed down at the floor. Hold in the L as long as possible, and then switch to the tuck if it starts to degrade at all.

For your handstands, wall walks, kick ups against the wall, and freestanding handstands are all fair game (listed in ascending order of difficulty). Holding for the whole 20 seconds every round would be quite challenging, so feel free to come down early if your shoulders need the break.

Workout of the Day
4, 5, or 6 rounds for time:
200 m run
8 front squats
12 minute time cap

Pick a challenging barbell weight and focus on keeping a quick pace in each round; you should be able to get each round of front squats done in no more than two sets, but if you can easily do them in one then you’ve gone too light.
Choose 4, 5, or 6 rounds as your target, and call time when you’re done.

standard: 95/65, 4 rounds
rx: 135/95, 5 rounds
sport: 135/95, 6 rounds
metcon: 4×2:00 on, 1:00 off

Skill
Every 50 seconds for 10 rounds:
Hang power clean
Slow pull power clean

Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good positioning on the first rep, and then repeat that positioning on the second rep. The interval is just a little bit tight than usual, so keep that in mind when adding weight.

Workout of the Day
AMRAP in 12 minutes:
5-10-15-20-25-30… etc
Box jump
Kettlebell swing

We’ve got a simple ascending ladder today; pick a swing weight that lets you go unbroken through at least the first three rounds.

standard: 20/12″, 16/12 kg
rx: 24/20″, 28/20 kg
sport: 24/20″, 32/24 kg
metcon: 6×1:30 on, 0:30 off

Skill
10 sets of 3 strict pull ups

Banded, unassisted, or weighted.

This is a great chance to push the difficulty of the pull up. Remember that you can add weight to the pull up even when you’re using a band; this is a solid method of spanning the difficulty gap between bands. Take about ten to fifteen minutes to work on this.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
9 burpees
12 sit ups
15 wall balls

Happy birthday, Christine! today’s workout features a few of Christine’s favorite movements in her favorite format. Got a birthday coming up? Reach out to Alex to collaborate on a workout!

Pick a wall ball weight that lets you always finish the 15 reps in one or two sets. Your goal is to keep moving across the whole 3 minutes each of the 5 rounds.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Just one workout today at 10 am, and then open gym from 11-12

Workout of the Day:
AMRAP in 20 minutes, with a partner,
Alternating full rounds with your partner:
6 power cleans
9 push ups
12 air squats

We weren’t able to make it in to the gym last Wednesday when we had this programmed, so let’s tackle it today! Pick a weight that lets you move pretty quickly through the power cleans, though if you can go unbroken the whole time it’s probably too light.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 1:00 off