Category: Workout of the Day

Skill
Strict Press
3 reps at 70%
3 reps at 75%
Max set at 80%

Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you haven’t done that before.

Workout of the Day
AMRAP in 15 minutes:
30 air squats
200 m med ball carry
10 push jerks

Air squats are quite tough to hit a good range of motion on while going quickly in a workout if you aren’t paying attention; be sure that both your depth and your lockout at the top are solid. If you find yourself staring down at the floor through the whole squat, you are very likely not extending all the way at the top. The top of that squat is the same position that you stand in when you are upright with good posture.
Pick a barbell weight that you can complete in one or two sets when you’re fresh.

standard: 75/55, 12/8
rx: 115/85, 20/14
sport: 135/95, 30/20, 20 pistols instead of 30 air squats
metcon: 10×1:00 on, 0:30 off

Skill
5 rounds:
30 second L sit
1 minute supine plank
30 seconds of mountain climbers
1 minute of rest

Scale your L sit by either keeping both legs partially tucked, or fully tucking one leg while keeping the other locked out.

Workout of the Day
AMRAP in 10 minutes:
Burpee box jump overs
Complete 8 kettlebell swings every minute, including at the start of the workout.

Pick a swing weight that you can always finish in one set, always, no matter what. This is a variation on a workout from many years ago. It stood out as being quite difficult, and was remembered by many for a long while.

Your score is the total number of burpee box jumps you finish. The swings are just a rude interruption, and don’t count toward that total.

standard: 20/12 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 10 swings each round, 32/24 kg, 24/20″
metcon: 4×2:00 on, 0:30 off

Skill
Deadlift
3 reps at 70%
3 reps at 75%
Max set at 80%

Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you haven’t done that before.

Workout of the Day
5 rounds:
30 seconds of pull ups (kipping or strict)
1:00 of calories (row or bike)
1:30 rest

We saw this format the day before Thanksgiving (Nov. 23), but with kettlebell swings instead of pull ups. The goal on the machine is the same as in November: go very, very fast. You have a long rest after each round, so push hard enough that you need it.
Add up all of your pull ups and calories at the end of the workout.

standard: ring rows
rx: pull ups
sport: chest to bar, and accumulate 30 seconds in a handstand hold against the wall each rest interval. This can be broken up.
metcon: 5×1:30 on, 1:30 off

Skill
EMOM for 10 minutes:
Slow pull power clean
Power clean
Split jerk

Use the slow pull to find the proper lift-off point above the knees, and then keep that positioning at full speed on your second rep. If you’re comfortable lowering the barbell and doing the set touch-and-go, then try to maintain that throughout the whole EMOM.

Workout of the Day
3 rounds, 4 minutes on, 2 minutes off:
12 hang power cleans
8 overhead lunges
40 double unders

Focus on the overhead lunges when picking your weight; they shouldn’t ever take you more than two sets. If the overhead position is a sketchy one for you to be in, consider working on the front rack lunge instead. Your jump rope should take no more than about a minute to complete each round.
Add up your rounds and reps chief-style at the end of the workout

standard: 65/45
rx: 95/65
sport: 115/85, drag rope
metcon: 3×4:00 on, 2:00 off

Skill
Front Squat
3 reps at 70%
3 reps at 75%
Max set at 80%

Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you haven’t done that before.

Workout of the Day
AMRAP in 16 minutes:
10-20-30-40-50… etc
Med ball sit ups
Alternating dumbbell power snatches
200 m run after each round

Happy birthday, Elisabeth! This workout has a few of Elisabeth’s favorite movements in it.
Got a birthday coming up? Get in touch with Alex to make some requests!

Pick a dumbbell weight that lets you hold smooth sets of 10 reps the whole way through the workout.

standard: 35/20, 12/8
rx: 50/35, 20/14
sport: 50/35, 30/20
metcon: 8×1:30 on, 0:30 off

Workout of the Day
AMRAP in 21 minutes:
15 kettlebell deadlifts
12 box jumps
9 push ups

You should be able to keep a quick pace through all three movements in this workout. Consider scaling to box push ups if you think that movement will break down to more than 3 sets.

standard: 20/12 kg, 20/12″
rx: 32/24 kg, 24/20″
sport: 32/24 kg, 30/24″
metcon:

Workout of the Day
AMRAP in 20 minutes with a partner:
12 squat clean thrusters
12 toes to bar

While the other partner rows 1000 m or bikes 2,000 m

Once the second partner completes their row or bike, they switch with the partner working on the AMRAP, picking up from exactly where they left off. Continue to accumulate rounds and reps like this for 20 minutes, with one partner working on the AMRAP and the other one completing their row or bike before tagging back in.

standard: 65/45, 24 sit ups instead of toes to bar
rx: 95/65
sport: 115/85
metcon: 5×3:00 on, 1:00 off

Skill
Strict Press
5 reps at 65%
5 reps at 70%
Max set at 75%

We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session.

Hit at least 2 or 3 warm up sets above the weight of the empty bar and below your first work set.

Workout of the Day
AMRAP in 16 minutes:
500 m run
20 deadlifts
15 lateral burpees

We’ve got a light weight on the deadlifts after the heavy cleans and high volume wall balls earlier this week; keep it low enough that you can hit 20 reps in one set fresh.

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

Skill
10 minutes of handstand practice, picking one or two skills from the following list (in roughly ascending order of difficulty):

Planks
Box shoulder stands
Wall walks
Handstand kick ups against the wall
Cartwheels
Crow stands
Freestanding handstands
Handstand walks
Static freestanding handstand holds
Single arm handstand holds against the wall
Handstand walks, slalom between cones
Freestanding handstand pushups
Straddle press to freestanding handstand
Single arm freestanding handstand holds
No arm freestanding handstand holds (check in with a coach on how to do this one before attempting it)

Workout of the Day
AMRAP in 10 minutes:
5 power cleans
25 double unders

Your power clean weight should be heavy enough that you have to do singles for the majority of the workout. Pick a jump rope difficulty that lets you finish in under 45 seconds each round.

standard: 105/75
rx: 155/105
sport: 205/145, drag rope double unders
metcon: 4 on, 2:00 off, 4:00 on

Skill
Deadlift
5 reps at 65%
5 reps at 70%
Max set at 75%

We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session.

Hit at least 2 or 3 warm up sets above the weight of the empty bar and below your first work set.

Workout of the Day
AMRAP in 12 minutes:
Wall balls
Every 4 minutes, including at the start of the workout, run 400 meters

Scale your run distance to something that you can finish in about two minutes or less. Focus on keeping consistent depth and accuracy on your wall balls.

standard: 12/8
rx: 20/14
sport: 20/14, 150 or more wall balls