Category: Workout of the Day

Holiday Hours
The gym will be closed today (Monday), and back to normal hours tomorrow (Tuesday).

Holiday Hours
The gym will be closed today (Sunday) and tomorrow (Monday).
We will be back to normal hours on Tuesday.

Merry Christmas!

Workout of the Day
7 rounds:
2 minutes to complete:
14 wall balls
7 hang power cleans
Max calories in the remaining time (row, bike, or ski)
2 minutes of rest between each round

Your score on this workout is the sum of all of your calories accumulated on your machine; the wall balls and hang power cleans are just a buy-in.
Pacing this workout will be a very delicate balance between establishing an appropriately strong pace on your machine and not letting yourself push into an all-out sprint.

standard: 12/8, 75/55
rx: 20/14, 115/85
sport: 20/14, 135/95, assault bike
metcon: 10×2:00 on, 2:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
Max reps at 85%

This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it.

Workout of the Day
AMRAP in 15 minutes with a partner:
30 box jump overs total, one person working at a time
10 synchronized devil presses

Split up the box jump overs however you’d like each round and work until 30 total reps have been completed. You’ll both be doing 10 devil presses each round, and should be hitting the bottom and top position of each rep at the same time. Communicate with your partner to let them know when you need rest and when you are ready to work. The box height is the same across the board to allow for faster transitions for mixed pairs.

standard: 35/20 pound dumbbell, 12 inch box
rx: 50/35 pound dumbbell, 20 inch box
sport: 50/35 pound dumbbell, 24 inch box
metcon: 3×4:00 on, 1:00 off

Ski
EMOM for 8 minutes:
Hang power snatch
Overhead squat
Squat snatch

Use the overhead squat to gauge your target depth for the squat snatch; you should be keeping your range of motion within a stable and strong range. If you feel like you’re straining hard through the shoulders to maintain position and stability, then you are almost certainly too low in your squat for your current level of shoulder flexibility.

Keep it pretty!

Workout of the Day
AMRAP in 20 minutes:
400 m run
50 double unders
15 power snatches

Pick a snatch weight that lets you cycle the barbell in smooth sets of at least 5 reps at a time throughout the whole workout. Your jump rope shouldn’t take you more than about a minute to a minute thirty each round, so adjust accordingly.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 10×1:30 on, 0:30 off

Skill
Deadlift
5 reps at 65%
3 reps at 75%
Max reps at 85%

This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it.

Workout of the Day
4 rounds:
1 minute of calories (row, bike or ski)
1 minute of front squats
1 minute of lateral burpees
1 minute of rest

Your barbell weight should let your get two or three sets of 5-8 reps in each minute. Add up all of your calories and reps for your total score.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off

Skill
Every 90 seconds for 7 rounds:
One set of kipping toes to bar
Once you finish your toe to bar set, practice handstand work until the next interval rolls around.

standard: 10-20 seconds of handstand hold against the wall
rx: 10-20 seconds of freestanding handstand hold
sport: 10-30 foot handstand walk

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18…
Clean and jerk
30 sit ups after each round

This workout is a repeat from November 22nd. Lots of people came close to finishing the round of 15, which is a manageable but very challenging goal if you can keep moving on the sit ups and choose a reasonable weight. Smooth singles the whole way through is a fast enough pace to finish the round of 15, but there isn’t much room for rest.

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

Skill
Front Squat
5 reps at 65%
3 reps at 75%
Max reps at 85%

This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it.

Workout of the Day
AMRAP in 15 minutes:
10 weighted box step overs
20 kettlebell swings
200 m run

Pick a swing weight that you can finish in at most two sets. Set yourself up to be able to keep moving across the whole workout with minimal rest. If that feels easy, then run very fast.

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

Workout of the Day
In teams of 3:
AMRAP in 20 minutes:
Partner 1: 100 m sandbag carry
Partner 2: Max calories (row, bike, or ski)
Partner 3: Rest

When partner 1 finishes the 100 meter carry, they move on to the calories, partner 2 moves on to rest, and partner 3 moves on to the carry. Your team’s score is the total calories accumulated across the 20 minutes, plus the weight in pounds of the sandbag your team carried. Use a single sandbag and a single machine if possible. There are no standard/rx/sport weights.

metcon: 8×2:00 on, 0:30 off

Workout of the Day
AMRAP in 25 minutes:
800 m run
40 push ups
20 power cleans

This workout has a pretty high volume of push ups; the expectation is that your set sizes will break down significantly within the round, possibly even ending up at singles. This hopefully shouldn’t happen until you’ve finished most of the 40 reps though, so scale accordingly. Your power clean should follow a similar pattern, although steady singles the whole way through the 20 reps is a very valid approach.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×4:00 on, 1:00 off