Month: February 2021

Skill
EMOM for 10 Minutes
1 power clean with pause at the knees

Power cleans with a little twist for today’s EMOM. This skill work will force control from the floor in your power clean. After you take the bar from the floor take a one to two second pause below your knees before completing the lift. Keep your shoulders back, chest up and back tight during your pause and focus on explosive hips after the bar passes your knees.

Workout of the Day
AMRAP in 10 minutes
5 clean & jerks
15 sit-ups

Choose a weight for your clean and jerks today that will have you working in quick singles or small sets. The sit-ups will almost be like a quick break between clean and jerk sets so you’ll want to make sure not to go too heavy but also not too light today. Spend some time practicing the push jerk before the workout starts as that will be the best way to get through today’s workout.

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

Workout of the Day
AMRAP in 20 minutes
100 double unders
20 front squats

Today’s workout starts with a challenging set of double unders. If a set this large looks daunting make sure to adjust the number from the start to something that is challenging but manageable under fatigue. You shouldn’t spend more than two minutes working through the amount of double unders you decide to complete each round. The front squat reps are also high today so weight selection will be important. With an Rx weight of 95/65 your bar shouldn’t be terribly heavy today and you should be able to open with a large unbroken set in every round. Plan do do at least sets of five or more throughout the whole workout. Focus on keeping your elbows up and an upright torso with every squat!

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

Workout of the Day
5 rounds for time
400m run
500m row or 1000m bike

Who’s ready for some cardio?? 🙂 Choose from the bike or the rower today. You’ll be alternating between your machine of choice and a four hundred meter run until you’ve completed five rounds of each. Obviously a workout like this could vary widely in times so talk with your coach about the best way to scale. Cutting off a round or two is a great idea or keeping it at five rounds but decreasing the distances of both the run and bike or row.

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 burpees
(even) 2 thrusters

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

Are you up for the challenge today? We’ll be on an EMOM clock today. You’ll start by completing two burpees in the first minute and two thrusters in the second minute. Minute three will be four burpees and minute four will be four thrusters. 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 burpees and twenty four thrusters in the last two minutes. The thruster weight should be a light so that you can move quickly through your reps. 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: 135/95 lb

Workout of the Day
AMRAP in 20 Minutes
200M uneven farmer carry
20 box jumps

You’ll need two weights today and a box to complete the workout. The weights are up to you, you can choose two dumbbells, two kettlebells or one of each! Depending on what is available you can also choose two weights that are the same or two that are slightly different. If you choose different weights you can switch arms halfway through your carry. Box jumps can be scaled by height if needed or to step ups if you can’t jump for any reason.

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

Skill
EMOM for 10 Minutes
1 squat snatch

You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar with a vertical torso and locked out elbows. If the overhead squat position is still a challenge you can catch the bar above a squat and then travel slowly into your squat. If you can no safely overhead squat you can complete two or three power snatches in place of a squat snatch.

Workout of the Day
AMRAP in 12 minutes
6 Push-Ups
12 Medicine Ball Sit-Ups

All you’ll need for today’s workout is a medicine ball and an ab mat. If you’re a fan of push-ups you’ll be moving through this workout at a pretty fast pace so make sure to focus on quick transitions between your push-ups and sit-ups. This would also be a great workout to bump up the difficulty of your push-ups if you’ve been working from your knees or with your hands on a box for awhile. It’s always good to test things out to measure your progress! Have fun and move fast!

standard: 14/12lb
rx: 20/14lb
sport: 30/20lb
overachiever: 30/20lb

Skill
EMOM for 10 minutes
1 squat clean

You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar and keeping your elbows and torso as upright as possible as you stand to complete the lift.

Workout of the Day
AMRAP in 10 Minutes
30 double unders
5 hang squat cleans

Lighten up your bar a bit after the heavy squat clean EMOM. You’ll want to be working with a weight that you are capable of completing 5 reps with unbroken when you are fresh. This does not mean you need to be able to do that throughout the full workout, but if at any point you are forced to do singles you have gone too heavy. The cleans will come from the hang in the workout rather than the floor like we did during the skill work. Double Unders should be scaled first by choosing to do a smaller number every round. Twenty, ten or even five reps are a great option and will pay off towards improving this skill more than choosing to do singles. Singles are of course a great option if you aren’t ready for double unders.

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
Tabata squats with squat hold during rest period

Always a fun way to start the day! Give this a shot and count your squats if you can! Do your best to hold a squat for the full ten second rest period even when it burns!

Workout of the Day
AMRAP in 15 minutes
10 alternating dumbbell snatch
7 medicine ball cleans
4 weighted step ups

You’ll need a dumbbell, medicine ball and box for today’s workout. This will most likely be a high scoring workout so focus on quick transitions from one movement to the next. You’ll be using the medicine ball for the step-ups so hang on to it at the end of the cleans if you can and go right into the step ups.

standard: 14/12lb, 35/20 lb, 24/20″
rx: 20/14lb, 50/35 lb, 24/20″
sport: 30/20lb, 65/45 lb, 24/20″
overachiever: 30/20lb