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July 7, 2022

Skill
EMOM for 10 minutes:
Squat clean thruster

Use the skill work as a chance to practice the technique of the squat clean thruster prior to the workout. If you choose to work up to a heavier weight, the main technique fault to be on the lookout for is a leaned-back or asymmetric press out at the top of the rep. That is a very solid sign that the weight is too heavy, and you need to lower it and focus on keeping a tight core and neutral spine through the finish.

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
15 sit ups
10 box jumps
5 squat clean thrusters

Your squat clean thrusters should be at a weight that makes quick singles the best option. Don’t sacrifice technique for speed. We’re using Chief style scoring for this one, so keep track of your rounds and reps for each of the 5 rounds individually, and add them all up at the end.

standard: 75/55, 20/12
rx:115/85, 24/20
sport: 135/95, 24/20
metcon: 5×3:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!

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July 6, 2022

Skill
10 minutes of handstand practice

Get upside down! Anything is fair game as long as you’re practicing safely. Ask your coach for drills and pointers.

Workout of the Day
AMRAP in 12 minutes:
15 kettlebell swings
30 Russian twists
30 double unders

Pick weights and difficulties that let you finish each movement in one or two sets; today’s workout is intended as a lighter and shorter break after Monday and Tuesday.

standard: 20/12 kg, 10/5 pound plate for the twists
rx: 24/16 kg, 15/10 pound plate for the twists
sport: 28/20 kg, 25/15 pound plate for the twists
metcon: 5:00 on, 2:00 off, 5:00 on*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!

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July 5, 2022

Skill
Every 45 seconds for 12 rounds:
Power clean plus front squat

Feel free to keep it light or work up to a heavy single, just maintain great technique and remember that you’ve got 15 minutes of lifting in the workout after this.

Workout of the Day
AMRAP in 15 minutes:
12 hang power cleans
12 front rack lunges
200 m run/row/ski or 500 m bike

Your weight selection should allow you to complete each movement in no more than two or three quick sets with excellent form.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×2:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!

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July 4, 2022

Workout of the Day
Only one class today! Come on in at 10 am for a partner workout, with open gym at 11 am.

AMRAP in 30 minutes, with a partner:
30 sit ups each, simultaneous and synchronized
40 burpee box jumps total, divided however you choose
500 m run together

This workout will start with you and your partner doing thirty sit ups each, working at the same time and keeping pace with each other rep-for-rep. Once you finish the sit ups, you’ll move on to the burpee box jumps, where you can divide the work between the two of you however you’d like; you could alternate one rep at a time, switch off every five, or have one partner do the majority of the burpee box jumps if they’re more comfortable with them. After the burpee box jumps, take off on a lap around the complex with your partner before coming back in to get going on your next round of synchro sit ups.

standard: 12″ box, step ups ok, run/row/ski/bike
rx: 20″ box
sport: 24″ box

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July 3, 2022

Workout of the Day
AMRAP in 20 minutes:
40 double unders
30 alternating dumbbell power snatches
20 push ups

Scale this workout so that each individual movement takes no more than about a minute to a minute and a half to complete; each total round should be done in roughly 3-5 minutes. This is a good time to use boxes to modify the push up difficulty.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope

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July 2, 2022

Workout of the Day
5 rounds:
1 minute of pull ups
20 seconds of rest
1 minute of wall balls
20 seconds of rest
1 minute of calories (bike, row, or ski)
20 seconds of rest

This workout has programmed rest intervals between the work, but they are basically only long enough to jot down your rep count and move to the next station. Pace this like a 20 minute AMRAP, and don’t expect to get much recovery during those transitions. Your score is the sum of all of your reps and calories. Kipping and strict pull ups are both considered rx, and banded pull ups and ring rows are great scaling options.
If you did Wednesday’s row/bike and burpee interval, use what you learned about your pace to pick something challenging but sustainable on your machine.

standard: 14/10 lb, 10/9′ target
rx: 20/14, 10/9′ target
sport: 30/20, 10/9′ target

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July 1, 2022

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 m run
Max clean and jerks in the remainder of the 3 minutes

Note that row and bike are not considered rx for today’s workout.

Start each 3 minute interval with a 400 m run, and then get going on your clean and jerks as soon as you get back inside. Scale your run to take 2:15 or less. Today’s weight should be on the heavier side; most people will be doing one rep at a time, but no one should be going so heavy that any lift gets sloppy or sketchy. Your score is the total of all of your clean and jerks.

standard: run, row, or bike, 95/65
rx: run, 135/95
sport: run, 165/115

Skill
Stretching (to be done after the workout):

2 minute standing straddle
2 minute pigeon (right)
2 minute pigeon (left)
1 minute twisted cross (right)
1 minute twisted cross (left)
2 minute single leg forward fold (right)
2 minute single leg forward fold (left)

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June 30, 2022

Skill
8 sets of 5 front squats
Immediately after each set, do one large set of push ups.

You won’t be on an interval for this work, so move at your own pace through all 8 sets with about 1-2 minutes of rest between each. You’ll likely have about 15 minutes to get your work done. Pick a push up difficulty that lets you get at least 5-10 each round.

Workout of the Day
AMRAP in 12 minutes:
21 double unders
15 sit ups
9 thrusters

Pick movement difficulties that let you move confidently through each set. Your double unders should be scaled to take no more than 30-40 seconds, and your thrusters shouldn’t take more than two sets.

standard: 65/45
rx: 95/65
sport: 9 toes to bar instead of sit ups, 95/65

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June 29, 2022

Skill
EMOM for 10 minutes:
Hang power snatch plus power snatch

Just like Monday’s clean work, we’re focusing on full extension on the first rep and then carrying that same level of extension across into the second rep. Use your hook grip.

Workout of the Day
AMRAP in 15 minutes:
200 m run/row/ski, or 500 m bike
20 single arm overhead dumbbell lunges

Pick a weight that lets you finish 20 reps in no more than 2 or 3 sets. Split your work evenly between the left arm and right arm throughout the workout.

standard: 35/20
rx: 50/35
sport: double dumbbell, 45/30

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June 28, 2022

Skill
AMRAP in 7 minutes:
7 V-ups
15 second ring support hold

The ring support hold is the top position of a ring dip: arms fully extended, hands by your side, and feet off the ground with all of your weight on the rings.

standard: 30 second plank hold
rx: 15 second ring support hold
sport: one ring muscle up plus 15 second ring support hold at the top. If you don’t have a full muscle up, scale the rep to a jumping or banded muscle up.

Workout of the Day
5 rounds:
2 minutes of calories on the rower, bike, or ski erg
1 minute of burpees
1 minute of rest

Hit full extension on your burpees. If you’re sharing equipment with a partner, have one partner wait 2 minutes to start the workout so that you’re both doing the movements in the order that’s written. Standard, rx, and sport are all doing the same thing today; if you want it to be harder, push the pace on the machine and don’t slow down or stop on the burpees. The weights are coming back and getting heavy over the next 3 days, so enjoy the break today.