Month: January 2021

Workout of the Day
AMRAP in 20 Minutes
30 sit-ups
20 kettlebell swings
10 front squats

We’ve got a twenty minute triplet on the menu today. You’ll need a kettlebell and a barbell. Shoot for a mid range weight on the barbell. You should be able to get the ten front squats done in one set from the start. Breaking them up later in the workout is ok but plan for two sets max. If you are completing all twenty reps of the kettlebell swing in a row throughout the entire workout you may be ready to bump up your weight for swings in the future!

standard: 115/75 lb, 24/16 kg
rx: 135/95 lb, 28/20 kg
sport: 155/105 lb, 32/24 kg
overachiever: 185/135 lb, 40/28 kg

Skill
EMOM for 10 minutes
1 squat clean with pause at the knees and in the bottom of front squat

We have two separate pauses in today’s lift. As you lift the bar from the floor you will pause right before the bar passes your knees before continuing with your lift. After the pause and when the bar passes your knees focus on explosive hips to send the bar up while actively pulling yourself under the bar into your squat. The goal will be to catch the bar in an active squat position where you will pause again before standing up your lift. Each pause should last 1-2 seconds.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5-6-7…
hang power clean
push press

Today’s workout will build in reps over ten minutes with the hang power clean and push press. We’re going overhead again but luckily today your legs can help out! Choose a weight that you could push press more than seven reps in a row while fresh. Your score for this workout will be whatever round you finish both movements of plus any extra reps in the next round.

standard: 95/65 lb lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb

Workout of the Day
10 rounds for time *
10 burpee box jump
7 sumo deadlift high pull
4 strict press

* 30 minute time cap

Choosing the right weight will be important today. Your bar should be very light for both the sumo deadlift high pull and strict press. Make sure you can complete the sets of seven and four unbroken from the start. You can scale this workout by cutting the total rounds down to something like seven or eight.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Workout of the Day
AMRAP in 20 minutes
250M row or 500M bike
then
20 kettlebell snatch

For today’s twenty minute AMRAP you can choose to either row or bike. After working through the set distance on your rower or bike you will move on to your kettlebell. The kettlebell snatch can be tricky so spend some time going over it before the workout starts and make sure you’re using a weight that allows you to do multiple reps in a row on each arm.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
overachiever: 32/24 kg

Skill
Tabata squats*
*hold a squat during rest period
Tabata push-ups
*hold a plank during rest period

A fun little piece of skill work today to get things started. Tabata is eight rounds of twenty seconds of work and ten seconds of rest. Keep track of your total squats and total push-ups during this tabata. The twist for today though is that during the ten second “rest” periods you’ll still be working. Hold a squat during the rest of the first round of tabata and a plank during the second tabata. There is no rest between the two tabatas besides the built in ten seconds.

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
10 jumping alternating lunge steps
then
max reps power cleans

With today’s interval workout the goal will be to rack up as many power cleans as possible in each sixty second work period. Before you make your way to the barbell though you’ll need to complete ten jumping lunges. Give these a try before the workout starts to make sure you’re comfortable with this movement. Regular standing lunge steps can be done if needed. Quick singles on the power cleans will most likely be the way to go once you get to the barbell.

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Skill
EMOM for 10 minutes
1 squat snatch with pause in the bottom of overhead squat

We’re upping the difficulty level of the already complex squat snatch. Adding a pause in the bottom of the overhead squat will force you to be even more accurate than usual. If you aren’t able to safely overhead squat you can still practice the pause in your catch position even if it isn’t below parallel.

Workout of the Day
AMRAP in 10 minutes
20 burpees
35 sit-ups
50 double unders

We’ve got an all bodyweight workout on the menu today, all you’ll need is a jumprope! The only scaling consideration for this workout will be the double unders. If you’re still working on this skill and fifty reps looks daunting make sure to decide on a smaller number for each round before the workout starts. Anything from fifteen to forty reps would be appropriate! Singles are also fine if you’re not quite ready for double unders in a workout.

Workout of the Day
10 rounds of 30 seconds at each station
front squats
rest
push-ups
rest

Get ready for a shoulder burn. The ever popular push-up/front squat combo is back today! We have ten rounds of thirty second work periods with equal periods of rest. Do your best to work through as much of the thirty seconds as possible knowing that you have rest coming your way. Today would be a great day to challenge yourself with a difficult push-up standard. If you’ve been working from your knees for awhile consider trying reps with your hands on a box or strict push-ups from your toes if you’re ready. The front squat weight should allow you to work for the majority of the thirty seconds even if the reps are difficult. Your score for this workout will be your total reps of both movements combined.

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb