Month: January 2021

Workout of the Day
5 rounds of 3 minutes on 1 minute off
10 alternating devil press
4 deadlifts

Today’s workout features one of our favorite interval timers: Five rounds of three minutes of work and one minute of rest. You’ll need one dumbbell and a nice heavy bar for deadlifting. We’re bumping the weight up a bit today for the deadlift but you’ll still want to be sure you can link all four reps together throughout most of the workout. If you end up doing single deadlifts you have gone too heavy. If you’ve done devil’s presses before you’ll know that picking a dumbbell that you are comfortable with will make a big difference. With only three minutes on the clock in each round you won’t want to get stopped up here. Be smart with your weight choices so that you can keep the intensity high!

standard: 185/135 lb, 35/20 lb
rx: 225/155 lb, 50/35 lb
sport: 275/185 lb, 65/45 lb
overachiever: 315/205 lb, 75/55 lb

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 push press
(even) 2 front squats

Today’s workout will be a test of strength, endurance and mental toughness. Your weight will be decided by the push press weight. You will start the first two minutes with two reps, starting with two push press in the first minute and two front squats in the second minute. In minute three you will do four push press and minute four will be four front squats. Continue building this way until you can’t make the prescribed number within the minute. When this happens you can take a minute or two off if needed before restarting again at two for whatever rounds are remaining. If you made it through all the rounds without having to restart your score would be 24. If you make it through sixteen reps of the push press and squat and then only make it through fourteen push press in the round of eighteen your score would be 16 + 14.

add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Skill
10×1 lunge kick to handstand

Practice kicking into a handstand in your designated space at the gym. If you are near a wall feel free to use the wall to kick up to. If you have space to take a few handstand walking steps you can try this as well. If you are not ready to flip upside down you can try putting your feet on a box or shoulder taps in a plank hold are also a great option.

Workout of the Day
AMRAP in 15 minutes
50 burpee box jumps
50 power cleans

The rep scheme for this workout might feel unfamiliar. It’s not that often that we venture into the fifty rep territory when it comes to burpee box jumps or even power cleans. The name of the game here will be consistency. Do your best to settle into a pace that feels sustainable rather than hitting a few fast reps and then being forced to rest. Burpee Box Step Ups are a great scaling option if you can’t jump for any reason. Plan on choosing a power clean weight that you are comfortable with for small sets without too much rest between or quick singles.

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

Skill
EMOM for 10 minutes
2 power snatch

Spend ten minutes building up in a weight for a power snatch double. You can choose to hang on to your bar through both reps to practice touch and go or treat them as two singles. If you decide to break them up make sure you are able to follow yourself quickly from one rep to the next without too much rest between.

Workout of the Day
for time *
21-18-15-12-9-6-3
power snatch
squat cleans

You will want to lighten your bar significantly moving from the skill work into today’s workout. There is a tight time cap set for today to encourage proper loading. We’ll be working from twenty one down to three through a couplet of power snatches and squat cleans. Choose your weight based on the power snatch so that you can open with a large unbroken set in the first round. This will result in the bar feeling light for the squat clean which will be a good thing as you make your way through the workout. Focus on moving well and moving fast!

standard: 65/45 lb lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

*12 minute time cap

Skill
EMOM for 10 minutes
2 thrusters

Take this skill work as an opportunity to work with a heavier thruster weight than you might normally see in a workout. You can squat clean or power clean the first rep. Focus on driving through the middle of your squat with speed so that the bar can be “thrown” from your shoulders as you press overhead. The overhead press portion is usually the sticking point in the thruster so do your best to derive as much power from your legs as possible. Add weight as you go or choose one challenging weight for all ten sets.

Workout of the Day
AMRAP in 10 minutes
3-6-9-12 …
double unders
1-2-3-4…
push-ups

Today’s workout is all bodyweight. You’ll count up in three’s for the double unders and just add one reps every round on the push-ups. Push-ups can be scaled as you normally would by working from your knees or with your hands on a box. If you have been working at one skill level for awhile make sure to test out a more difficult option from time to time to measure your progress! Double unders can be scaled first by decreasing the reps. Choose to count up by two’s or one’s depending on where you are at with this skill. If you aren’t ready for double unders in a workout at all feel free to stick with singles. Drag ropes are available as well to up the difficulty of either doubles or singles. Your score for this workout will be the last round you completed of both movements and any extra reps in the next round.

standard: knee push ups, single udners
rx: push-ups, double unders
sport: strict HSPU, double under
overachiever: strict HSPU, drag rope double under

Workout of the Day
10 rounds of 90 seconds on 60 seconds off
20 jumping squats
then
max reps alternating dumbbell clean and jerks

We’ll be working on an interval timer today with ninety seconds on and one minute to rest and recover between each round. You’ll start each round with twenty jumping squats before moving on to your dumbbell for as many reps of alternating clean and jerks as you can fit in the remaining time. Make sure to hit full depth on your squats and push yourself off the ground for each rep. Pick a dumbbell weight that you are fairly comfortable with so that you can knock out a substantial set before putting it down to rest. Have fun and Happy Monday!

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

Workout of the Day
AMRAP in 20 minutes
1000M row or 2500M bike
50 medicine ball cleans
30 v-ups

Another twenty minute AMRAP is on the menu today. Whether you row or bike today is up to you. Once you’re off the rower or bike you’ll make your way through a large set of medicine ball cleans and V-Ups. Spend some time going over both of these movements before the workout starts to make sure you are moving well through the cleans and V-Ups. Using the same weight you would use for a wall ball shot is usually a safe choice for Med Ball Cleans. V-ups should be scaled with quality of movement in mind. Do your best to choose a version of this difficult movement that works for where you are at.

Workout of the Day
AMRAP in 20 minutes
200M run
20 one arm dumbbell overhead walking lunge
20 alternating dumbbell snatch

We’ve got one dumbbell and twenty minutes on the clock today. You’ll start each round with a short run before moving on to forty total reps with your dumbbell. The overhead walking lunge can be difficult when it comes to mobility. If you can’t keep your elbow locked out through the whole lunge rep you can choose a goblet style lunge instead. Choose a dumbbell weight that you are fairly comfortable with so you can work through both the lunges and the snatches at a consistent pace.

Skill
EMOM for 10 Minutes
1 slow pull power snatch + 1 squat snatch

A slow pull power snatch should come off the ground slow and controlled and take about two seconds to pass your knees. The slow pull will force even more power to come from your hips to send the bar overhead. After the power snatch you can choose to either hang on to the bar going into the next rep or drop the bar before setting up for the squat snatch. The squat snatch requires a lot of strength and mobility so make sure to keep the bar light to make this lift happen if needed.

Workout of the Day
AMRAP in 12 minutes
30 thrusters
50 double unders

We’re working with an empty bar today which means these thrusters are meant to be very light. If an empty barbell is not light you can choose to use a training bar or cut the reps down to fifteen and use the prescribed barbell. Double unders can be scaled down to a number that feels more manageable if fifty is too many. If you’re not ready for double unders in a workout you can choose to do singles with at least one double under attempt per round. Have fun and move fast!

standard: 15 thrusters 45/35 lb, single unders
rx: 45/35 lb
sport: 45/35 lb
overachiever: 45/35 lb

Workout of the Day
5 rounds of 3 minutes on 1 minute off
4 weighted step ups
6 alternating dumbbell power cleans
8 push-ups

We have an interval workout today with five rounds of three minutes on and one minute off. You’ll be using one dumbbell for weighted step ups and alternating dumbbell power cleans. Push-ups can be scaled by working from your knees or with your hands on your box. Your score for this workout will be your total completed rounds plus any extra reps.

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 30/24″