Month: January 2021

Workout of the Day
10 rounds of 30 seconds at each station
kettlebell sumo deadlift high-pull
rest
alternating dumbbell clean and jerks
rest

For today’s workout you will need a dumbbell AND a kettlebell. You’ll be working through ten rounds of a sumo deadlift high-pull with the kettlebell and alternating clean and jerks with the dumbbell. You’ll want to choose a weight for each movement that allows you to move for the majority of each thirty second work period. Spend some time before the workout going over each movement and testing your weights so that you can make sure to be moving efficiently once the workout starts.

standard: 24/16kg, 35/20 lb, 24/20″
rx: 28/20 kg, 50/35 lb, 24/20″
sport: 32/24 kg, 65/45 lb, 24/20″
overachiever: 40/28 kg, 75/55 lb, 30/24″

Workout of the Day
AMRAP in 20 minute
3-6-9-12-15-18-21 …
squat clean thrusters*

*200M run after every round of thrusters

We’re squeezing some barbell work in today before the rain comes back! Spend some time with your coach going over the squat clean thruster before the workout starts. You’ll want a weight that you can press out in one movement after coming out of your squat. Singles will most likely be the way to go here, but if you prefer linking a few reps together at a time you can definitely go for it! If for any reason you can’t run grab a bike or rower for the run portion.

standard: 95/65 lb, step ups
rx: 135/95 lb, 24/20″
sport: 155/105 lb, 24/20″
overachiever: 185/135 lb, 30/24″

Workout of the Day
for time
100 push-ups
150 sit-ups
200 air squats

All bodyweight workout today! But that doesn’t mean it will be easy! You’ll be working through high rep sets of push-ups, sit-ups and air squats today. Scale your push-ups as needed but focus on keeping them as strict as possible regardless of if you’re working from your knees, toes or with hands on a box. Settle in to a pace that allows you to keep moving consistently as you chip away through the reps.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
6 goblet squat
4 weighted step ups
2 strict press (alternate arms as needed)

You should be familiar with today’s interval timer. We’ll be working through five rounds of three minutes of work and one minute of rest. Today’s workout can be done with a dumbbell or a kettlebell. You’ll be using your weight for all three movements today so make sure to try a few reps of each before the workout starts. With only two strict press reps every round it’s ok for these reps to be tough. You could even choose to do one rep on each arm every round depending on the weight you choose. Focus on an upright torso through your goblet squats and step-ups. Your score for today will be total completed rounds plus total extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
OR
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
10 goblet lunge steps
then
max reps of kettlebell swings

We’re on another interval timer for our workout today. You’ll have one minute to rack up as many kettlebell swings as possible. Before getting to the swings though you’ll need to complete ten lunges holding your kettlebell in the goblet position. Make sure to use a kettlebell that allows you to keep your torso upright through the lunges. If needed you can leave the kettlebell out of the lunges and just use it for the swings. Your score for today will be your total swings.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg

Skill
Tabata Arch Hold w/PVC

A quick warm-up tabata before a whole lot of tabatas in today’s workout. Grab a PVC pipe and focus on holding a quality position with your arms locked out straight and legs squeezed together.

Workout of the Day
4 Rounds of tabata
tabata alternating dumbbell snatch
tabata push-ups
tabata alternating dumbbell snatch
tabata push-ups
(No rest between Tabatas)

We’ve got four rounds of Tabata today with no rest between each Tabata. Tabata is eight rounds of twenty seconds of work and ten seconds of rest. You’ll complete a full eight rounds of dumbbell snatches and push-ups two different times. Keep your push-ups as strict as possible regardless of whether you’re working from your knees, toes or with your hands on a box. Your score today will be your total reps.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the Day
10 Rounds of 30 seconds at each station
right arm dumbbell push jerks
left arm dumbbell push jerks
alternating dumbbell power cleans
rest

Today’s workout is all about the dumbbell! You’ll be working through ten rounds of thirty seconds of push jerks on each arm and alternating power cleans. Making sure you pick the right weight will be important for this workout. You’ll want a weight that allows you to work for the majority of each thirty second work period.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the Day
10 Rounds of 30 seconds at each station
right arm dumbbell push jerks
left arm dumbbell push jerks
alternating dumbbell power cleans
rest

Today’s workout is all about the dumbbell! You’ll be working through ten rounds of thirty seconds of push jerks on each arm and alternating power cleans. Making sure you pick the right weight will be important for this workout. You’ll want a weight that allows you to work for the majority of each thirty second work period.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Skill
EMOM for 10 minutes
1 squat snatch

You’ll see a lot of dumbbells and kettlebells later this week as the rain comes so take advantage of the barbell work today! You can use this ten minutes to work up to a max for the day or choose one challenging weight for all ten rounds. This is a great opportunity to focus on technique if you’re still working on this difficult lift. If the overhead squat portion of the squat snatch gives you trouble feel free to catch the bar above a squat before traveling slowly below parallel. If the overhead squat isn’t a great idea for you for mobility reasons feel free to stick to power snatches and add a rep or two to each minute.

Workout of the Day
AMRAP in 10 Minutes
5 power snatch
15 double unders

Getting some barbell work and jumping in before all the rain comes this week! This workout should feel fast and furious with small sets on both the snatch and double unders. If you’re still working on double unders feel free to drop the number if needed. The barbell should be light today so plan on a weight that allows you to start with your five reps unbroken. Focus on quick transitions from your bar to jump rope and back to your bar. Do your best to keep moving for as much of the ten minutes as possible!

standard: 65/45 lb, single unders
rx: 75/55 lb
sport: 95/65 lb, drag rope
overachiever: 115/85 lb, drag rope

Workout of the Day
10 rounds of 30 seconds and each station
alternating pistols
rest
kettlebell swings
rest

You’ll be working through ten rounds of pistols and kettlebell swings for max reps today. Pistol squats are a big challenge so spend some time before the workout starts going over all the different ways this movement can be scaled to find a good fit for where you are at. Do your best to work for as much of the work period as possible so that you can take advantage of the built in rest. Your score for this workout will be one big number of total reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg