Month: February 2021

Skill
Lunge kick to freestanding handstand

10×1 in your square or handstand walk if you are outside. If your square is next to a wall feel free to kick up to the wall. If you’re not ready for handstands you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
10 rounds for time
30 double unders
5 deadlifts

Ten rounds for time today. If the total number of double unders looks daunting you can either cut the number down in each round or cut off a few rounds and go for six or seven instead of ten. If you aren’t ready for double unders you can stick to singles with a regular or drag rope. The deadlift should be challenging but not too heavy. You will want to be able to complete all five reps unbroken through most of the workout.

standard: 185/135 lb
rx: 225/155 lb
sport: 275/185 lb
overachiever: 315/205 lb

Skill
EMOM for 10 minutes
1 slow pull squat snatch

You’ll have ten attempts at a slow pull squat snatch today. With the slow pull the focus should be a controlled pull from the floor. Once the bar passes your knees you’ll want to speed things up to send the bar over head. The goal for a squat snatch should be to receive the bar in an overhead squat. If you’re not comfortable in this position yet you can practice catching the bar high and then slowly travel as deep into an overhead squat as you are able. Add weight every round or keep things light and focus on technique.

Workout of the Day
AMRAP in 10 minutes
7 front squat
4 alternating devil press

Ten minutes on the clock today, you’ll need a light-ish barbell for front squats and one dumbbell. If you haven’t done devil’s press before make sure to spend some time before the workout practicing these. The smoother you can transition from one rep to the next the better off you’ll be in a workout like this. Transitions are important in any workout that has low rep counts like today so focus on moving quickly between your barbell and dumbbell.

standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 115/85 lb, 65/45 lb
overachiever: 135/85 lb, 75/55 lb

Workout of the Day
AMRAP in 20 minutes
15 sit-ups
10 front rack walking lunge steps
5 push press

For today’s workout you’ll need an abmat and a barbell. Figure out for yourself which movement is more difficult between the front rack lunge and the push press and select your weight depending on which movement is tougher. You will want to be able to complete five push press unbroken at the start of the workout and all ten lunges when you are fresh.

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

Skill
Every 90 seconds for 8 rounds
20 double unders then 1 squat clean

You’ll have eight attempts at a squat clean today. Before each lift you will complete a small number of double unders. If twenty is a big set for you make sure to drop the number to something manageable. You should spend thirty seconds or less with the jumprope every round.

Workout of the Day
AMRAP in 12 minutes
1-2-3-4-5-6-7 …
squat clean
hang power clean

Today’s workout is all about the barbell. After the strength portion of the day you should be comfortable with the squat clean. Make sure to review the hang power clean as well before starting the workout. Base your weight choice off the harder of the two lifts for you personally. You will want to work through the early rounds fairly easily so make sure not to go too heavy here. You’ll be building up adding one rep to each lift over twelve minutes starting with one squat clean and one hang power clean. Your score for this workout will be the last round you complete of both lifts plus any extra reps in the next round.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Workout of the Day
6 rounds of 1 minute on each station
Row or bike for calories
dumbbell push press
double unders

Choose a rower or bike for today’s workout. You’ll also need one dumbbell and a jumprope of your choice. We’ll be working through six rounds of one minute intervals at three different stations. You’ll start on your bike or rower, move next to your dumbbell for dumbbell push press and then end with your jump rope. You can switch arms as needed during your minute of push press reps but do try your best to keep things as even as possible. Double unders can be scaled to singles if needed but if you can manage even a few double under reps each round that will be more beneficial towards mastering this skill! There is no minute of rest in today’s workout so it will be up to you to manage your rest between rounds. It will be a challenge to keep track of all your reps across eighteen minutes of work but if you can do it you will end up with one big number at the end for your score. Happy Sunday and Happy Valentines Day! We love you all!

standard: 35/20 lb, single unders
rx: 50/35 lb, double unders
sport: 65/45 lb, drag rope doubles
overachiever: 75/55 lb, drag rops doubles

Workout of the Day
Every 4 minutes for 5 rounds
200M Run
20 kettlebell sumo-deadlift high-pull
15 box-jumps
10 alternating pistols

You’ll just need a kettlebell and a box for today’s workout. The goal for today’s workout is to go FAST. You will want to finish each round with time to spare so that you can rest and recover before the next round. The sticking point today will most likely be the pistols for many people. There are a number of ways to scale this movement so spend some time with your coach going over your options before the workout starts. The simplest scaling option will be choosing a step up on the box you are using for box jumps, but there are a lot of other ways to get close to doing a pistol without actually doing one. Whatever scaling choices you make for yourself today make sure you are able to finish each round in under four minutes. There shouldn’t be much traffic for the early classes but still keep your eyes up on the run and watch for cars! Move fast but be safe!! Your score for this workout will be the five separate times that it takes you to finish each round. If you want to add all the times together for one time for your in class score you can do that to make things a bit easier too!

standard: 28/20 kg, 24″/20″
rx: 32/24 kg, 24″/20″
sport: 40/28 kg, 24″/20″
overachiever: 40/28 kg, 30″/24″

Workout of the Day
AMRAP in 20 minutes
5 push-ups
10 kettlebell swings
15 air squats

All you’ll need for today’s workout is a kettlebell. If you’ve been feeling ready to bump up the kettlebell weight in your workouts this would be a good one to try it out on. With only five push-ups in every round this is also a great workout to challenge your push-up difficulty. Spend some time before the workout going over good push-up form and test out a few reps to see if you might be ready to move from a box to your toes or from your knees to a box. It’s always good to test things out to measure your progress! Do your best to breathe through the air squats and use them as a bit of recovery for your upper body going into the next round.

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

Workout of the Day
AMRAP in 15 minutes
3-6-9-12-15 …
burpees
overhead squats

Spend some time practicing the overhead squat before today’s workout. With burpees involved you’ll be getting through these under fatigue later on in the workout so make sure you are comfortable with the weight you choose. If you can not safely complete an overhead squat try out an overhead lunge with a dumbbell or kettlebell or a light thruster. If you missed Monday’s workout you could also choose front squats today instead of overhead squats.

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