Category: Workout of the Day

Skill
EMOM for 10 minutes:
Hang snatch high pull
Slow pull snatch high pull
Power snatch

Use the two high pulls to focus in on proper positioning in your jump, and then follow through with a fast drop under the bar in the power snatch.

Workout of the Day
3,4, or 5 rounds for time, with a 16 minute time cap:
200 m run
16 dumbbell steps ups
12 devil presses

You’ll be picking your target round count at the beginning of the workout today, and calling time when you finish. It’s ok to play it by ear and see where you end up as you approach the time cap, but it’s good pacing practice to shoot for a specific target.

standard: 35/20, 20/12, 3 rounds
rx: 50/35, 24/20, 4 rounds
sport: 50/35, 24/20, 5 rounds
metcon: 8×1:30 on, 0:30 off

Skill
Front Squat
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 15 minutes, with a partner:
15 sit ups
12 box jump overs
9 push presses
One partner works through a whole round while the other partner rests. For scoring, one person completing all three movements counts as one round. You should be able to complete your push presses unbroken when fresh.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: 115/85, 24/20
metcon: 10×1:00 on, 0:30 off

Workout of the Day
5 rounds:
1:30 of calories (row, bike, or ski)
1:00 of alternating hang dumbbell power snatch
0:30 seconds of Russian twists with a plate

Use a dumbbell that lets you get two or three large sets each minute on the hang power snatches. Add up all of your calories, snatches, and twists at the end of the workout.

standard: 35/20, 10/5 pound plate
rx: 50/35, 15/10 pound plate
sport: barbell hang power snatch @ 75/55, 25/15 pound plate
metcon: 5×1:30 on, 1:30 off

Workout of the Day
3 rounds, 5 minutes on, 2 minutes off:
12 deadlifts
9 hang power cleans
6 push jerks

At the start of every 5 minute interval, complete 100 double unders before moving on to the barbell complex.

Record rounds and reps for each of the 3 intervals, and add them up chief-style at the end.

Pick a barbell weight that would make it very challenging for you to do each individual movement unbroken throughout the whole workout. Scale your jump ropes so that they take less than two and a half minutes when you’re really tired.

standard: drag rope single unders, 95/65
rx: 135/95
sport: 155/105
metcon: 3×5:00 on, 2:00 off

Skill
Strict Press
5 reps at 35%
5 reps at 45%
5 reps at 55%

We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a few warm up sets in before starting your first work set.

Workout of the Day
For time, with a 15 minute time cap:
27-21-15-9
Thruster
Lateral burpee

Finishing this workout under the time cap does not require fast thrusters or fast burpees; it just requires not stopping very much. If you try to do very fast burpees and very fast thrusters, you’ll get tired and you’ll have to stop a lot. Then you won’t finish the workout.

If you want to not only finish the workout, but finish it quickly, then you still don’t need to do fast reps; you just need to stop even less.

If you want a blazing fast time, then you still don’t need to do fast reps; you just need to not stop at all.

Here are 3 pacing plans for finishing the workout. You could consider them reasonable targets for standard, rx, and sport, respectively. Weights are all the way at the bottom of the page.

Plan one: Target time of ~13:30
27 thrusters: broken into 3 sets of 9, starting every 40 seconds. 2:00 total
27 burpees: one rep every 7 seconds. ~3:10 total
21 thrusters: broken into 3 sets of 7, starting every 30 seconds. 1:30 total
21 burpees: one rep every 7 seconds. ~2:30 total
15 thrusters: broken into 2 sets (8 and 7), starting every 30 seconds. 1:00 total
15 burpees: one rep every 7 seconds, 1:45 total
9 thrusters unbroken, allowing 30 seconds
9 burpees, allowing 1:00 (one per slightly less than 7 seconds)

Plan two: target time of ~10 minutes
27 thrusters: broken into 3 sets of 9, starting every 30 seconds. 1:30 total
27 burpees: one every 5 seconds. 2:15 total
21 thruster: broken into two sets (11 and 10), starting every 30 seconds. 1:00 total
21 burpees: one every 5 seconds. 1:45 total
15 thrusters: one set, allowing 45 seconds
15 burpees: one every 5 seconds: 1:15 total
9 thrusters: unbroken, allowing 30 seconds
9 burpees: one every 5 seconds. 0:45 total

Plan three: target time of ~8 minutes
27 thrusters: broken into 14 and 13, starting every 40 seconds. 1:20 total
27 burpees: one every 4 seconds. 1:50 total
21 thrusters: unbroken, allowing 50 seconds
21 burpees: one every 4 seconds. 1:30 total
15 thrusters: unbroken, allowing 40 seconds
15 burpees: one every 4 seconds, 1:00 total
9 thrusters: unbroken, allowing 30 seconds
9 burpees: sprint: 30 seconds

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 6×1:45 on, 0:15 off

Skill
6 rounds:
20 second ring support hold
10 second rest
20 second arch hold
10 second rest
20 second hollow hold
10 second rest

Scale the ring support hold by keeping one or both feet on the ground, so that you don’t have to hold your whole bodyweight on the rings.

Workout of the Day
5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of sit ups
1 minute of calories (row, bike, or ski)
1 minute of rest

Watch your hands on the pull ups, and switch to ring rows if you need to to protect them. Tomorrow’s workout is a rough one (thruster/burpee), so consider taking it easy today by either doing the metcon option, or just dialing back the intensity.

standard: ring rows
rx: strict or kipping pull ups
sport: bar muscle ups
metcon: 5×3:00 on, 1:00 off

Skill
Deadlift
5 reps at 35%
5 reps at 45%
5 reps at 55%

We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a few warm up sets in before starting your first work set.

Workout of the Day
AMRAP in 15 minutes:
10 power cleans
20 box jumps

Every 3 minutes, including at the start of the workout, run 200 meters with a medicine ball.

Use a barbell that lets you hit smooth singles or small sets the whole way through.

standard: 95/65 lb bar, 20/12 inch box, 12/8 pound ball
rx: 135/95 pound bar, 24/20 inch box, 20/14 pound ball
sport: 155/95 pound bar, 24/20 inch box, 70/55 pound sandbag
metcon: 10×1:00 on, 0:30 off

Skill
AMRAP in 8 minutes:
4 strict pull ups or 1-2 rope climbs
30 second plank

Take this chance to either review and practice the rope climb, or stick with strict pull ups to build your strength.

Workout of the Day
AMRAP in 12 minutes:
40 double unders
12 lateral burpees
12 push presses

Your push presses shouldn’t take more than two sets, and your jump rope should take less than a minute; scale accordingly.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 6×1:30 on, 0:30 off

Skill
Front Squat
5 reps at 35%
5 reps at 45%
5 reps at 55%

We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a few warm up sets in before starting your first work set.

Workout of the Day
AMRAP in 7 minutes:
15 toes to bar
30 wall balls

Rest 1 minute

AMRAP in 7 minutes:
30 calories (row, bike, or ski)
30 wall balls

This pair of AMRAPs is essentially a repeat of the workout from November 9th, but with toes to bar instead of pull ups. We have a lot of grip work this week, so be sure to protect your hands and avoid tearing.

standard: med ball sit ups instead of toes to bar, 12/8 lb ball
rx: 20/14
sport: 20/14, assault bike
metcon: 7:00 on, 1:00 off, 7:00 on

Workout of the Day
AMRAP in 20 minutes:
5 pull ups (strict or kipping)
10 push ups
15 air squats

Most people find the push ups to be the hardest part of this workout by a significant margin. With that in mind, be sure to pick a difficulty that lets you keep moving throughout the 20 minutes and get a decent workout in on the pull ups and squats. It’s ok if the push ups are the hardest part, but they shouldn’t dominate the workout to the exclusion of the other components.

standard: ring rows, box push ups
rx: kipping pull ups
sport: kipping pull ups, at least one round per minute
metcon: 10×1:20 on, 0:40 off