Category: Workout of the Day

Skill
Front Squat
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%.

Workout of the Day
AMRAP in 16 minutes with a partner:
Partner 1: 20 calories while partner 2 rests
Partner 2: 20 calories while partner 1 rests
Partner 1 and 2 together: 40 synchronized alternating dumbbell power snatches

On your synchronized power snatches, you should both be hitting the top position at the same time. Communicate with your partner so that you both know when to take a break, when to work, and how much to do at a time.

Do your best to share a machine if the class is large. Row, bike, and ski are all fair game.

standard: 35/20
rx: 50/35
sport: synchro barbell hang power snatches at 65/45
metcon: 4×3:00 on, 1:00 off

Workout of the Day
6 rounds:
1 minute of strict pull ups
1 minute of clean and jerks
1 minute of rest

Pick a power clean weight that has you working in smooth singles the whole way through. Scale the pull ups so that you’re getting 2-4 reps at a time for most of the workout. Ring rows and banded pull ups are great here.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6×2:00 on, 1:00 off

Workout of the Day
AMRAP in 20 minutes with a partner:
500 m run together
Partner 1 completes 20 deadlifts
Partner 2 completes 20 deadlifts
While one partner is deadlifting, the other must be holding in a plank. They can rest if the deadlifter rests. Partner 1 must complete all 20 deadlifts before switching.

standard: 115/85
rx: 185/135
sport: 225/155
metcon: 10×1:20 on, 0:40 off

Skill
Strict Press
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a safe and reasonable max set.

There are percentage charts to help you calculate your weights posted in the gym by the water, as well as a full explanation of the two month program. You can also view that full explanation by going to:

https://docs.google.com/document/d/e/2PACX-1vQf8uARDcY50DFG9czAx-mDsH1guxelBtiekTKJlRaizAkHabJjHTn_0eF3TpNo1lnFX593iNQlXRf9/pub

Workout of the Day
AMRAP in 20 minutes:
200 m farmer carry (kettlebell and dumbbell)
15 goblet squats (kettlebell)
10 devil presses (dumbbell)

Use whichever dumbbell you typically select for snatches, and then pick a kettlebell that is within 10 pounds of that dumbbell’s weight. Do your best to go unbroken on your goblet squats.

standard: 35/20 lb DB, 16/12 kg KB
rx: 55/35 lb DB, 24/16 kg KB
sport: same as sport DB and KB, but 100/70 lb sandbag carry
metcon: 10×1:30 on, 0:30 off

Skill
EMOM for 10 minutes:
3 lateral burpees plus one squat snatch

Your burpees today should be quick and easy, and shouldn’t take more than ten seconds; they’re just a reset between each snatch. Focus on landing in a locked out overhead position rather than pressing out in your catch.

Workout of the Day
AMRAP in 12 minutes:
12 front rack lunges
8 push ups

Your front rack lunge should be heavy enough that you have to break up most rounds into two sets.

standard: 75/55
rx: 115/85
sport: 135/95, strict handstand push ups
metcon: 3×3:00 on, 1:00 off

Skill
Deadlift
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a safe and reasonable max set.

There are percentage charts to help you calculate your weights posted in the gym by the water, as well as a full explanation of the two month program. You can also view that full explanation by going to:

https://docs.google.com/document/d/e/2PACX-1vQf8uARDcY50DFG9czAx-mDsH1guxelBtiekTKJlRaizAkHabJjHTn_0eF3TpNo1lnFX593iNQlXRf9/pub

Workout of the Day
For time, with a 15 minute time cap:
10-9-8-7-6-5-4-3-2-1
Hang power clean
Burpee Box Jump
Every 3 minutes, including at the start of the workout, run 200 m

Happy Birthday, Riley! Got a birthday coming up? Get in touch with Alex to collaborate on a birthday workout!

Your barbell should be heavy enough on this one to make you want to break up the first few rounds.

standard: 65/45, 20/12″
rx: 95/65, 24/20″
sport: 115/85, 24/20″
metcon: 6×1:20 on, 0:40 off

Skill
10 rounds:
3 strict pull ups
30 seconds of handstand or wall walk practice

Take about 15 minutes to practice your strict pull ups and handstands today, working through ten rounds of the couplet above. Take your time moving back and forth between each movement. Pull ups can be scaled to ring rows, banded pull ups, or weighted pull ups, but should be unbroken.

Workout of the Day
6 rounds:
1 minute of calories on the rowing machine
1 minute of sit ups
1 minute of kettlebell swings

Focus on sitting as tall as possible throughout the pull on the rower rather than letting your upper back and shoulders collapse forward. Be sure that your timing and positioning on the row doesn’t force you to trace a wide circle around your knees; your coach can demonstrate proper form here if you aren’t familiar with it.

standard: 20/12 kg, row, bike, or ski
rx: 32/24 kg, row
sport: 32/24 kg, toes to bar, row
metcon: 6×2:00 on, 1:00 off

Skill
Front Squat
5 reps at 65%
5 reps at 70%
5 or more reps at 75%

This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a safe and reasonable max set.

There are percentage charts to help you calculate your weights posted in the gym by the water, as well as a full explanation of the two month program. You can also view that full explanation by going to:

https://docs.google.com/document/d/e/2PACX-1vQf8uARDcY50DFG9czAx-mDsH1guxelBtiekTKJlRaizAkHabJjHTn_0eF3TpNo1lnFX593iNQlXRf9/pub

Workout of the Day
AMRAP in 15 minutes:
400 m run
40 double unders
20 push presses

Your push press weight should be light enough that you are finishing each round in 2 or 3 sets at most. Pick a double under volume and difficulty that gets you through them in less than a minute.

standard: 45/35
rx: 95/65
sport: 95/65, drag rope double unders, goal is unbroken push presses. It still counts as sport if you break them up, but don’t scale up the weight unless your coach recommends it.
metcon: 5×2:30 on, 0:30 off

Workout of the Day
With a partner complete 5 rounds for time (30 minute time cap)

200 m run together
200 m sandbag carry (switch whenever)
30 synchro air squats

The sandbag should be heavy enough that you have to switch every 50-100 meters. Feel free to scale the sandbag carry to a medicine ball or appropriately challenging dumbbell or kettlebell.

Thanks to coach Mira for today’s workout!

Workout of the Day
Working in teams of 2-3, alternating full rounds:

AMRAP in 30 minutes:
8 squat cleans
12/8 calories (row, bike, or ski)

When everyone has completed 1 round of the above, move on to:

8 hang clean and jerks
12/8 calories (row, bike, or ski)

When everyone has completed one round of the the above, move back to first couplet.

Use a barbell weight that lets you go unbroken.

Thanks to coach Mira for today’s workout!