Posted on Leave a comment

November 28, 2022

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

Posted on Leave a comment

November 27, 2022

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

Posted on Leave a comment

November 26, 2022

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

Posted on Leave a comment

November 24, 2022

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.

Posted on Leave a comment

November 23, 2022

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

Posted on Leave a comment

November 22, 2022

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

Posted on Leave a comment

November 21, 2022

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

Posted on Leave a comment

November 20, 2022

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

Posted on Leave a comment

November 19, 2022

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