Category: Workout of the Day

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
30 drag rope single unders
20 alternating dumbbell power snatches
10 single arm overhead lunges w/dumbbell

You should be moving smoothly and quickly through each round; scale your dumbbell weight so that you can always finish your snatches in two sets and your lunges in one. Be sure to switch which arm you’re lunging with each round. Scoring is the sum of all your rounds and the sum of all your reps (Chief style). Always start back on the jump rope at the beginning of each 3 minute interval.

standard: 35/20
rx: 50/35
sport: 50/35 drag rope double unders
metcon: 5×3:00 on, 1:00 off

Workout of the Day
Gym Closed
Happy Digesting!
Back to our normal hours tomorrow (Saturday).

Workout of the Day
Happy Thanksgiving!
Only one class today at 9 am!
Open gym afterwards from 10-11
Closed tomorrow (Friday) and then back to our normal schedule Saturday.

Workout:
AMRAP in 25 minutes with a partner:
500 m run together
25 synchro air squats
50 burpee box jumps total, one partner working at a time, switching whenever.

Stay together on the run and squats, and then switch back and forth to accumulate the 50 burpee box jumps between the two of you. You and your partner don’t have to do the same number of reps on the burpee box jumps, and should be splitting the work unevenly if one partner is less comfortable with the movement.

Skill
15 minutes to work up to a heavy squat snatch.

Just like yesterday, we’re working up to a heavy single to test our strength gains after the last month of progressions.

If you’re newer to the lift and don’t feel comfortable going super heavy, then work in small sets and keep the weight on the lighter side; your coach can give you specific drills to practice aspects of the technique that you’re working on.

Workout of the Day
5 rounds:
30 seconds of kettlebell swings
1 minute of calories (row, bike, or ski)
1:30 rest

Shoot for one unbroken set on the swings, and leave yourself about 5 or 10 seconds to transition onto the machine. Push very hard on the machine.

standard: 20/12
rx: 28/20
sport: 32/24, assault bike
metcon: 5×1:30 on, 1:30 off

Skill
15 minutes to work up to a heavy squat clean and split jerk.

Use this as a chance to see how your strength gains from the last month of our lifting progression have translated to the Olympic lifts. We’ll be doing the same thing for snatch tomorrow.

If you’re newer to the lift and don’t feel comfortable going super heavy, then work in small sets and keep the weight on the lighter side; your coach can give you specific drills to practice aspects of the technique that you’re working on.

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18… etc
Clean and Jerks
After each round of clean and jerks, complete 30 sit ups

Pick a weight that has you doing small sets or steady singles the whole way through the workout. Your sit ups will give you a substantial time to recover, so push the pace on your clean and jerk sets.

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

Skill
10 minutes of handstand practice

We’re taking a total break from our squat/deadlift/press progression this week, and then will be back with a light week after Thanksgiving before jumping back into one more full month of the sequence.

For today, have fun working on any handstand skills and drills that appeal to you! Talk to your coach for recommendations.

Workout of the Day
AMRAP in 15 minutes:
10 push ups
20 deadlifts
10 push ups
40 double unders

Your barbell should be light enough that each round takes no more than 2 or 3 sets. Pick a jump rope volume and difficulty that takes less than a minute fresh. Scale or break up your push ups so that your range of motion isn’t suffering; you should have a full and clear lockout at the top of each rep, and your chest should touch the ground at the sternum (not belly or thighs) at the bottom of each rep.

standard: 115/85
rx: 185/135
sport: 225/255, drag rope double unders
metcon: 5×2:00 on, 1:00 off

Workout of the Day
For time, with a 20 minute time cap:
400 m run
60 wall balls
800 m run
60 wall balls
400 m run

If the run volume looks too high for you, cut the distances down to 200-500-200. If the wall ball will be the sticking point, then consider keeping the numbers the same (60 per round) but dropping the weight way down; using a very light medicine ball like the 4 or 6 pounder will let you practice the motion and gain endurance while avoiding burning out.

standard: 12/8
rx: 20/14
sport: 20/14, 75 wall balls each round instead of 60
metcon: AMRAP in 20 minutes: 20 calories, then rest 1 minute

Workout of the Day
AMRAP in 20 minutes with a partner:
One partner does:
12/9 calories (row, bike, or ski)
9 hang power cleans
6 lateral burpees

While partner 1 does that, partner two rests. Once partner one finishes their calories, hang power cleans, and burpees, partner two does that sequence while partner one rests. Continue to relay back and forth for 20 minutes.
Do your best to share a machine, but only share a barbell if it’s the perfect weight for both partners.
Both partners completing the 12-9-6 counts as one round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 7×2:00 on, 1:00 off

Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle in December.

Workout of the Day
AMRAP in 16 minutes:
4 pull ups
4 toes to bar
16 box jumps
16 goblet lunges w/dumbbell

If the kipping pull up and toe to bar are still outside of your reach, scale down to 8 ring rows instead of those two movements. You should be able to finish your pull ups and toes to bar in a single set without dropping off the bar in between, so if you’d like to work on those movements but don’t yet have the endurance to hang on for a cumulative 8 reps then drop the numbers down until you can go unbroken.

standard: 8 ring rows instead of 4 pull up/4 t2b, 20/12″ box, 35/20 lb
rx: 24/20″ box, 50/35 lb
sport: 24/20″ box, double dumbbell front rack lunge at 40/25 lb
metcon: 8×1:40 on, 0:20 off

Skill
EMOM for 8 minutes:
2 squat clean thrusters

Work up to a heavy double, making sure that you aren’t leaning back or using an asymmetric press-out on the push press at the top of each lift; your core should stay tight as you finish the movement.

Workout of the Day
3, 4, or 5 rounds for time:
400 m run
8 squat cleans
16 minute time cap

Your squat clean weight should have you doing small sets or quick singles. 4 rounds as a default is a great target, but if you’re newer or find running to be particularly challenging, pick the 3 round option.

standard: 3 rounds at 95/65
rx: 4 rounds at 135/95
sport: 5 rounds at 135/95
metcon: 7×1:20 on, 0:40 off