Category: Workout of the Day

Skill
EMOM for 10 minutes:
One set of a ring muscle up drill (sequences are below)
OR
5 ring rows and 5 ring dips (banded if needed)

A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work simple today, hit 5 ring rows and 5 ring dips every minute.

Don’t beat your head against the muscle up on the high rings if you’re stuck on the transition; drop to the low rings and practice that transition until you can do it in your sleep. Your transition should be fast, symmetric, low, and very consistent. If it isn’t, modify the drill so that you practice the movement in the way you want to perform it.

Drills:
Low ring muscle up transitions, feet on the floor
Low ring muscle up transitions, banded
Low ring muscle up transitions, jumping
High ring kipping swing
High ring jumping muscle up transition off box
Hing ring muscle up

Workout of the Day
AMRAP in 15 minutes:
10-20-30-40-50-60… etc
Kettlebell Hang Snatch
12 Burpee box jump overs after each round

For each round of kettlebell hang snatches, complete half the reps all on one arm before switching to the other for the second half of the reps. In the first round, for example, do 5 on your right and then 5 on your left. Settle in for a tough conditioning challenge. Folks that participated in the 2017 Open may recognize the DNA of this workout. The numbers, movements, and time domain may not be exactly the same, but the feeling will be familiar. Enjoy!

standard: 16/12 kg, 20/12 inches
rx and sport: 24/16 kg, 24/20 inches
metcon: 5×2:00 on, 1:00 off

Skill
EMOM for 5 minutes:
Hang clean plus clean (squat or power on both)

Then, 8 minutes to work on cleans at your own pace

Same format as yesterday, but for the clean. Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not be on an interval, so you’ll have time to rest longer between lifts if you’d like to get heavier. Newer lifters should take the chance to get feedback and specific drills to practice from their coach.

Workout of the Day
For time:
21-15-9
Power clean
Toes to bar
200 m run after each round (3 runs total)
14 minute time cap

Your power clean weight should have you right on the edge between wanting to stick with singles or hit some touch-and-go sets. If you don’t have full range of motion toes to bar, but still want to get some practice in, scale to a partial range of motion target for your toes (hip height, for example).

standard: 75/55, V ups
rx: 115/85
sport: 135/95
metcon: 4:00 on, 1:00 off, 4:00 on

Skill
EMOM for 5 minutes:
Hang snatch plus snatch (squat or power on both)

Then, 8 minutes to work on snatches at your own pace

Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not be on an interval, so you’ll have time to rest longer between lifts if you’d like to get heavier. Newer lifters should take the chance to get feedback and specific drills to practice from their coach.

Workout of the Day
AMRAP in 12 minutes:
6 front squats
6 overhead lunges
6 front squats
20 drag rope single unders
20 drag rope double unders
20 drag rope single unders

Scale your weight so that you can maintain 6 reps at a time throughout the 12 minutes. If you’re able to string the segments together, even better! If you’re feeling strong, try coming out of the 6th front squat into a thruster to directly transition the bar overhead and start your lunges.

The drag rope double under is a very tough movement, but avoid spending more than a minute per round on those twenty reps. Advanced jump ropers can try hitting the whole round of 20-20-20 unbroken.

standard: 65/45, regular jump rope (same skills and rep scheme)
rx: 95/65
sport: 115/85
metcon: 6×1:20 on, 0:40 off

Workout of the Day
AMRAP in 20 minutes:
10 strict pull ups
10 deadlifts
25 sit ups

Scale both your deadlifts and your pull ups so that you’re spending no more than about a minute to a minute and a half on each movement. It’s ok if your pull ups break down to singles, but the deadlifts shouldn’t take more than three sets to work through.

standard: 135/95
rx: 185/135
sport: 225/155
metcon: 5×3:00 on, 1:00 off

Workout of the Day
AMRAP in 24 minutes:
Partner 1 runs 400 m while partner 2 accumulates calories
Partner 2 runs 400 m while partner 1 accumulates calories
Partner 1 runs 200 m while partner 2 accumulates hang kettlebell snatches
Partner 2 runs 200 m while partner 1 accumulates hang kettlebell snatches

Add up all of your team’s calories and snatches at the end of the workout. Use a kettlebell that lets you maintain quick sets of at least 5 reps on the snatches. Treat the runs as a slight recovery, but try not to slow down too much; leaving your partner on their station for too long will wear them out.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 4×4:30 on, 1:30 off

Skill
EMOM for 5 minutes:
Clean pull + power clean + push jerk

Immediately into:

EMOM for 5 minutes:
Power clean + push jerk

Use the first 5 minutes to get extra priming and practice in using the clean pull. Your power clean should be following the same line and tempo as the clean pull. Drop the first drill for the second half of the workout. It isn’t a lot of time per lift, but feel free to work up to a heavy single if you’re feeling good.

Workout of the Day
AMRAP in 18 minutes:
500 m run
30 push ups
15 power cleans

Pick a barbell that has you doing steady singles through most of the workout. The push ups today are at a slightly higher per-set volume than we normally see; modify them so that you’re able to finish each round (of push ups) in no more than about two minutes. Sets of 5 are your friend.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×4:30 on, 1:30 off

Skill
Tempo deadlift
6 sets of 4 reps
Full speed up, 2 second hold at the top, 4 second descent, 2 second pause on the floor.

Target 65-75% of your max. Breaking up your normal tempo on the deadlift is going to be taxing, so start with conservative weights as you’re getting used to the timing. Prioritize positioning and proper tempo over load today.

Workout of the Day
AMRAP in 7 minutes:
21/17 calories
7 push presses

Rest 3 minutes

AMRAP in 7 minutes:
7 toes to bar
7 pull ups (strict or kipping)
7 push presses

Use a barbell weight that lets you hit the push press in two sets for the majority of both AMRAPs. Your toes to bar and pull ups also shouldn’t break down to more than two sets each for most of the second 7 minutes. If you’re comfortable with it, transition directly from your last toe to bar into your first pull up on each set.

Record two separate sets of rounds and reps for this workout.

standard: 95/65, V-ups and ring rows instead of pull ups and t2b
rx: 115/85
sport: 135/95, chest to bar pull ups
metcon: 7:00 on, 3:00 off, 7:00 on

Skill
EMOM for 8 minutes:
One or two rope climbs, or one set of ring rows

Today you’ll either be practicing rope climb technique or building the basic pulling strength needed to get started on the skill. Let your coach know if you’re interested in learning the basics of the rope climb technique, even if you aren’t up to the point of doing strict pull ups yet. It’s great to get early and regular exposure to the skill if it’s a goal of yours.

Workout of the Day
AMRAP in 15 minutes:
20 wall balls
20 medicine ball sit ups
20 wall balls
200 m run

Hopefully you’ve had a chance to build up your confidence and capacity on small to medium sets of wall balls over the last few weeks. A great challenge for today’s workout is to pick a weight at which you’re able to do the majority of the wall ball sets unbroken. Pull the medicine ball weight down from what you usually do just a little bit if needed, and shoot for larger than normal sets even if you can’t keep it unbroken.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls
metcon: 5×2:00 on, 1:00 off

Skill
Strict press
5 at 55%
5 at 60%
5 at 65%
5 at 70%
5 at 75%

Take about 15 minutes to work up to a set of 5 strict presses at 75% of your max. Note that the last set is not a max set; get a good strength session in, but save some shoulders for the rest of the week.

Workout of the Day
AMRAP in 8 minutes:
3 hang squat cleans
30 double unders

Use the heaviest weight with which you can consistently do more than one hang squat clean at a time in a workout. Scale your jump rope to take no more than about 45 seconds. There will be a large spread in the results today because of how sensitive both of these movements are to scaling decisions and relative strengths. Don’t worry about what others are lifting or how many rounds they’re finishing; focus on choosing a fun and challenging difficulty for yourself.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4×1:40 on, 0:20 off

Skill
AMRAP in 7 minutes:
3 toes to bar
3 pull ups (kipping)
30 second supine plank

If you’re confident with both the kipping pull up and the toe to bar, practice transitioning directly from your last toe to bar to your first pull up without breaking the cadence of your kipping swing. If you’re newer to the movement, practice the kipping swing with an exaggerated toe height for the first 3 reps and an exaggerated shoulder position for the last 3 reps.

Workout of the Day
4 rounds:
45 seconds of lateral burpees
15 seconds of rest
45 seconds of power snatches
15 seconds of rest
45 seconds of calories
15 seconds of rest
45 seconds of rest
15 seconds of rest

Today’s interval has built-in transition time; take advantage of that by using the full 45 seconds to get work done on each station rather than stopping early to transition.

Pacing notes:
You’ll be fresh for the burpees each round, so go hard.
You’ll be tired on the snatches each round after the burpees, so focus on positioning and stability.
You get to rest after your machine, so go hard.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 16×0:45 on, 0:15 off