Month: February 2021

Workout of the Day
AMRAP in 20 minutes
15 box jumps
12 front rack walking lunge steps
9 push-presses

You’ll need a box and a barbell for this classic AMRAP to start off the week. The front rack lunge and push press are both quite difficult so you may find that you want to use the same weight for each. If one of the two movements is more challenging make sure to scale the weight down for that movement even if it means the other will be a little easier. Make sure to try several reps of each before the workout starts and make sure you can handle the weight you choose under fatigue. Box Jumps are often scaled to step-ups but since we’re doing lunge steps today that doesn’t make a whole lot of sense. If you can jump, try decreasing the height and use a shorter box or even a small stack of plates for your jump. If you can’t jump for any reason it is of course totally ok to do step ups in place of the box jumps. Whatever you choose do your best to keep moving at a consistent pace to rack up as many rounds as possible in twenty minutes!

standard: 95/65 lb, step ups
rx: 115/85 lb, 24/20″
sport: 135/95 lb, 24/20″
overachiever: 165/115 lb, 30/24″

Workout of the Day
3 rounds for time
400M run
20 alternating dumbbell squat cleans
20 toes to bar or 30 Sit-Ups

We’re getting back on the bar today! If you aren’t comfortable moving out of your square you can choose the sit-up option. Toes to Bar can also be scaled to knees to chest or just getting your toes to a certain height every rep and as close to the bar as you are able. Spend some time practicing the cadence of the swing before the workout starts.

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

Workout of the Day
4 rounds of 4 minutes on 1 minute off

200M uneven farmer carry
max reps thrusters

Grip city here we come! Your farmers carry weight will be up to you today. You can carry two dumbbells, two kettlebells or one of each. You will have four minutes to carry your two objects two hundred meters. When you get back you’ll start in on as many thrusters as you can get done in the remaining time. Your thruster weight should be pretty manageable for good set sizes. The amount of thrusters you complete will be your score for today.

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

Skill
EMOM for 10 minutes
1 squat snatch with pause below the knees

Spend ten minutes practicing the squat snatch with a pause below the knees. You’ll be taking the bar from the floor every rep. Make sure to take the bar from the floor under control before taking a quick pause below your knees. Keep your back flat and shoulders back during the pause and make sure to always keep your gaze straight ahead. After the pause continue the lift at normal speed. Explosive hips and a fast drop under the bar will be really important here. If you’re not able to overhead squat safely you can still practice the pause with a power snatch.

Workout of the Day
AMRAP in 10 minutes
10 step ups with medicine ball
10 sit-ups with medicine ball

Grab a medicine ball, box and an ab-mat for today’s workout. You’ll be hanging on to the ball through the whole workout. You can hold the ball however you want for the step-ups. For the sit-ups you’ll be tapping to ball on the ground at the bottom of each rep before sitting up with it. With only ten minutes on the clock today do your best to keep moving and minimize transitions as much as possible.

standard: 14/12lb, 24/20″
rx: 20/14lb, 24/20″
sport: 30/20lb, 24/20″
overachiever: 30/20lb, 30/24″

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
15 kettlebell swings
then max reps of burpees in remaining time

Today’s workout is all about the burpees! You’ll have ten rounds of ninety seconds to rack up as many burpees as possible for your score today. The catch is though that before you start those burpees you’ll need to complete fifteen kettlebell swings. Make sure to pick a kettlebell that allows you to start with one unbroken set when you are fresh. Do your best to get right into the burpees after you finish your swings knowing that you have thirty seconds of rest coming your way after each round.

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

Workout of the Day
AMRAP in 20 minutes
50 double unders
35 air squats
20 push-ups

Today’s all bodyweight workout should be a nice palate cleanser after the last two days of barbells. The main focus for scaling today will be the double unders and push-ups. Double unders can be scaled first by volume. Cut the number down to something that is challenging but repeatable. Even something like fifteen to twenty reps is a great option! If you aren’t ready for double unders you can definitely stick with singles with a drag rope or regular jump rope. Push-ups can be done from your toes, knees or hands on a box.

Workout of the Day
1 round of 3 minutes at each station
1 minute rest between rounds

push jerks
jumping alternating lunge steps
hang power cleans
box jumps
power cleans

You’ll need a barbell and a box today. Your barbell will be used for push-jerks, hang power cleans and power cleans from the floor so make sure that you can complete reps of all three movements with the weight you choose. Today’s interval will have us working for three minutes on five separate movements. You’ll have one minute to rest between rounds and will only be working at each station one time. Three minutes will probably fly by much faster than expected so try to minimize the rest you take between sets.

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 TnG power snatch

Spend 10 minutes working up to a challenging set of two power snatches. We’ll be focusing on touch and go reps so spend some time going over this skill in your warm-up. Even though we’re. not squatting today you will still want to focus on pulling yourself under the bar to catch each rep in a power position.

Workout of the Day
for time
100 front squats

Selecting your working weight will be important for today’s workout. You will want to be fairly comfortable with the weight you choose. Plan to open up with at least ten reps at the start of 3, 2, 1 GO. Break this up however you want but make sure that you can keep your knees out and chest and elbows up through every rep!

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

Workout of the Day
5 rounds for time
400M Run
15 burpee box jumps

Enjoy the sunshine today for this five round workout! The best way to scale today’s workout will be to cut a round or two off or decrease the number of burpee box jumps in each round. Feel free to sub in a bike or rower for the run if needed and the box jump can be switched to a step up as well if the box jump portion of this workout is a problem.

standard: 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 30/24″

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 power snatch
(even) 2 overhead squats

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

Who’s ready for another challenge?? We’ll be on an EMOM clock today. You’ll start by completing two power snatches in the first minute and two overhead squats in the second minute. Minute three will be four snatches and minute four will be four overhead squats. You’ll continue climbing in this way until you can no longer complete the prescribed amount of work in the minute. If you can’t make it through one of the minutes you will start over at two and build back up again for the remaining minutes. If you make it all the way through you would be finishing twenty four snatches and twenty four overhead squats in the last two minutes. The barbell weight should be a light so that you can move quickly through your reps. If you are unable to overhead squat for any reason you can choose a front squat today. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make.

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