Category: Workout of the Day

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

Skill
Deadlift
5 reps at 75%
3 reps at 85%
1 or more reps at 95%

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 12 minutes:
20 med ball sit ups
30 med ball step overs
40 double unders

This is a good opportunity to push for the rx difficulty if you’re often close to it. Try challenging yourself on the double unders, and scaling the med ball weight and box height a little bit less than you normally would.

standard: 12/8 lb ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport: 30/20 lb ball, 24/20″ box
metcon: 3x 3:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
3 strict pull ups
5 kipping pull ups
7 push ups

You should ideally be scaling the volume and difficulty of your strict and kipping pull ups so that you can do them in one set with a little bit of rest after the push ups. If you normally go back and forth between a band and ring rows, this is a good time to practice with the band.

Workout of the Day
3 rounds:
2 minutes of calories (row, bike, or ski)
30 seconds of rest
2 minutes of sandbag cleans
30 seconds of rest

30 seconds is minimal rest; pace this like a 15 minute AMRAP and you’ll end up at a good cadence. Sprint at your own peril.

standard: 55/45
rx: 100/70
sport: 100/70, assault bike
metcon: 6×2:00 on, 0:30 off

Skill
Front Squat
5 reps at 75%
3 reps at 85%
1 or more reps at 95%

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
For time, with a 15 minute time cap:
40 alternating dumbbell power snatches
500 m run
30 burpees
500 m run
20 devil presses

A quick and simple way of scaling this workout is to knock 10 reps off of each movement, so that the rep scheme goes 30-20-10 instead of 40-30-20. Pick a dumbbell weight that lets you move through your 40 reps in sets of no less than 10.

standard: 35/20
rx: 50/35
sport: 50/35. burpees to a target 6 inches above your standing reach
metcon: 6×1:30 on, 0:30 off

Workout of the Day
5 rounds:
90 seconds of hang squat cleans
90 second of calories (row, ski, or bike)
At the start of each 90 second interval, complete 50 drag rope single unders

Pick a barbell weight that has you working in sets of about 3-8 throughout the whole workout. Your score for this one is the sum of your calories and hang squat cleans; the drag rope singles are just a buy-in and don’t count toward your total.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:30 on, 1:30 off

Workout of the Day
AMRAP in 20 minutes:
10-20-30-40-50.. etc.
Push press
Box jump over
After each round of push presses and box jump overs, run 400 m

Your barbell should be light enough that you can hold sets of 10 for the first few rounds of the workout.

standard: 55/35 lb, 20/12″
rx: 75/55 lb, 24/20″
sport: 95/65 lb, 24/20″
metcon: 8×2:00 on, 0:30 off

Veteran’s Day Workout
Only one class at 10 am today, with open gym from 11-noon after. Feel free to get the skill work done during open gym; we’ll only be doing the workout in the class.

AMRAP in 30 minutes, in teams of 3:
Partner 1: 30 overhead lunges with a plate, then 30 see-the-light sit ups with a plate
Partner 2: max burpees while partner 1 works
Partner 3: rest

When partner one finishes the lunges and sit ups, they move on to the burpees, and then to the rest. Your team’s score today is the total number of burpees that you accumulate as a group.

Skill
Only one class today! Stick around after the workout to get this done during open gym if you’d like.

Strict Press
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than your first work set at 70%.

Skill
Every 45 seconds for 12 rounds:
Power clean and split jerk

This is a pretty quick interval for the clean and jerk, so plan ahead and have weights nearby and ready to load if you’d like to increase during it.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
Run 200 m at the start of each 3 minute interval, then:
AMRAP in the remaining time of
20 kettlebell swings
10 push ups

Track your rounds and reps separately for each of the 5 intervals, then add up all your rounds and all your reps at the end of the workout (Chief-style scoring). Always start back on a fresh round of kettlebell swings when you return from the buy-in run.

standard: 16/12
rx: 28/20
sport: 32/24
metcon: 5×3:00 on, 1:00 off