Find your fittest self
Skill
EMOM for 10 minutes
1 squat snatch with pause in the bottom of overhead squat
Workout of the Day
AMRAP in 10 minutes
70 double unders
40 medicine ball sit-ups
standard: 14/12lb, single unders
rx: 20/14lb
sport: 30/20lb, drag rope
overachiever: 30/20lb, drag rope
Workout of the Day
AMRAP in 20 minutes
10 right arm overhead walking lunge steps
10 alternating dumbbell squat cleans
10 left arm overhead walking lunge steps
10 alternating dumbbell squat cleans
Get nice and cozy with your dumbbell today for this twenty minute AMRAP. You’ll be working through one arm overhead lunge steps and alternating squat cleans. The overhead position can be difficult so spend some time getting comfortable with this before the workout starts. If you can’t keep your shoulder in a strong and healthy position while completing lunge steps you can choose to do goblet lunges or even bodyweight lunges instead.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
Workout of the Day
3 rounds for time
400M Run
21 hang power cleans
12 push press
Let’s get out and enjoy the sunshine today with this classic triplet! Grab a barbell and spend some time going over the hang power clean and push press. You’ll want to choose your weight based on the push press. Twelve reps over three rounds will add up so be smart with your weight choice today. Do your best to settle on something manageable so that you don’t have to strip weight mid workout. If needed the run can be shortened or switched to a row or bike.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb
Workout of the Day
6 rounds for reps
1 minute of pull-ups
rest
1 minute of wall ball shots
rest
Hooray for pull-ups and wall balls! It’s been awhile since we’ve done these two movements. Start by finding a space for yourself on the rig and on the wall so that you have plenty of space. If classes are crowded we can have one group start on wall balls and one on pull-ups to ensure social distancing. Grab a band if needed for the pull-ups or try jumping pull-ups or ring rows. Your score for today will be your total reps of both pull-ups and wall balls after all six rounds. Please make sure to wipe down pull-up bars, bands or rings when you’re done!
standard: 14/12lb
rx: 20/14lb
sport: 30/20lb
overachiever: 30/20lb
Skill
EMOM for 10 Minutes
1 Power clean
Have some fun and throw some weight around working up to a heavy power clean for the day. If this is a newer lift to you feel free to do two or three reps per round and keep the bar light. Focus on a slight drop under the bar and fast elbows to catch the bar in a solid power position.
Workout of the Day
AMRAP in 15 minutes
20 sit-ups
10 alternating devil press
We’ve got fifteen minutes on the clock today. You’ll start with twenty sit-ups before moving on to burpees in disguise, AKA devil press:) If you’ve never done this movement today it is basically a burpee plus a dumbbell snatch. Make sure to get your feet as close to your dumbbell as possible before the snatch portion so that you are lifting the weight from a solid position. Make sure to try several reps before the workout starts so you can get into a good rhythm as you chip away at these.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
Workout of the Day
5 Rounds of 3 minutes on 1 minute off
9 air squats
6 kettlebell swings
3 box jumps
We’re on an interval timer today with five rounds of three minutes on and one minute off. Choose a kettlebell that allows you to complete the six reps unbroken throughout the whole workout. Box Jumps can be scaled by height or switched to step ups if needed. Consistency will pay off in a workout like this so do your best to keep moving! Your score for today will be your total completed rounds and all your extra reps.
standard: 24/16kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 24/20″
Skill
EMOM for 10 minutes
1 slow pull squat snatch + 1 squat snatch
Enjoy a little barbell work today before the burpees! You’ll complete two squat snatches today. One with a slow pull off the ground and one at regular speed. The slow pull snatch will help you focus on taking the bar off the ground under control. Keep the bar in close and once you pass your knees you can return to regular lifting speed. The overhead squat position is quite difficult so if you’re not quite ready to work on this you can do both of these lifts with a power snatch or a power snatch into an overhead squat.
Workout of the Day
for time
100, 75 or 50 burpees
If you were with us last March you’ll remember this workout was the first at home workout programmed after the shutdown. While burpees are never fun, hopefully this will be more enjoyable in the gym with friends than it was at home alone! It is up to you to choose how many burpees you are up for today. If you’ve never done 100 burpees before it would probably be best to shoot for something like 50 or 75. Whatever you choose make sure you can keep the intensity up throughout your reps! We sure are happy to be back in the gym with all of you to do this workout!
Skill
EMOM for 10 Minutes
1 Squat clean thruster
Spend ten minutes working up to a heavy squat clean thruster today. You will start with a normal squat clean catching the bar in the bottom of your squat. As you’re coming out of the squat focus on speed and explosive hips as you “throw” the bar off your shoulders to finish with the bar locked out overhead. Hopefully getting some weight on the bar during the skill work will make the thrusters in the workout feel light!
Workout of the Day
AMRAP in 10 Minutes
1-2-3-4-5-6-7…
Thrusters
3-6-9-12-15-18-21…
Double unders
If you made it in to the gym by noon on 3/16/2020 you will be giving this workout a second try. This was the last workout programmed before we shut the gym down last March so it seems fitting to revisit it one year later! Choose a thruster weight that is on the lighter side today. Double unders can be scaled by choosing to count up by two’s instead of three’s or even just follow the same rep scheme as the Thruster and count up by one every round. That way you can still get some double unders in without getting stopped in your tracks with too many reps. Singles are always totally fine as well but throw a few double under attempts in there if possible!
standard: 75/55 lb, single unders
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/85 lb
Skill
EMOM for 10 minutes
Straight set of kipping toe to bar
Spend ten minutes working on the toe to bar skill. The kipping swing takes some work so if you’re just starting out plan to focus on a small tight swing rather than worrying so much about how high your toes are getting. The next step would be trying out a knees to chest while still maintaining the kip. If you’re ready to get your toes all the way to the bar you can shoot for the same number every round to see if you can stay consistent throughout all ten rounds. A straight set means one set each round without coming off the bar so don’t go crazy in the first round and burn out too fast!
Workout of the Day
AMRAP in 10 minutes
7 power snatch
4 front rack walking lunge steps
We’re starting off the week with a straightforward couplet. Select your weight based on which lift is more difficult for you. You’ll want to be able to complete all four lunges unbroken in every round with the weight you choose. The snatches can definitely be broken up but the bar shouldn’t be too heavy for a few reps at a time even under fatigue.
standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb
Workout of the Day
10 rounds of 90 seconds on 30 seconds off
10 Deadlifts
Max reps Medicine Ball Cleans
You’ll have ten chances to rack up as many medicine ball cleans as possible today after a ten rep deadlift buy in for each round. Your deadlift weight can be challenging but should be manageable. You will want to be able to get your ten reps done in one or two sets throughout the whole workout. The medicine ball clean looks simple but it can be sneaky! Spend some time going over this before the workout starts to make sure you’re hitting all the key points for this movement!
standard: 165/115 lb, 16/12 lb
rx: 205/135 lb, 20/14 lb
sport: 225/155 lb, 20/14 lb
overachiever: 275/185lb, 30/20 lb