Month: March 2021

Workout of the Day
AMRAP in 20 minutes
400M run
21 box jumps
12 clean & Jerks

We’ve got more cleans on the menu today, but we’re lightening the load and adding a jerk! Before you get to the barbell each round you’ll need to complete a 400 meter run and twenty one box jumps. To scale this workout you can start by choosing a lighter weight on the barbell or jumping to a lower box. The run can also be cut down to a 200 or 300 meters if needed. Have fun! Happy Saturday!

standard: 115/85 lb, step ups
rx: 135/95, 24/20″
sport: 165/1135 lb, 24/20″
overachiever: 205/145 lb, 30/24″

Skill
EMOM for 8 Minutes
Straight set of Kipping Pull-ups, Banded Strict Pull-Ups or Ring Rows

We’re getting back on the bars today for some pull-ups! We’ll spend a few minutes finding spots for everyone that allows for space between each person. You can choose between kipping pull-ups, banded strict pull-ups or ring rows. If you still need assistance for pull-ups the best way to go is to continue working your strict strength rather than kipping with a band. Keep an eye on your hands since this will be the first time on the bar for a lot of us and choose a set size that feels repeatable for eight minutes. Please spray and wipe down your bar before heading back to your square for the workout!

Workout of the Day
AMRAP in 12 minutes
6 Burpees
2 Squat Cleans

We’re going heavy today! Use this workout as an opportunity to work with a weight you may not usually use in a workout. Spend some time going over the squat clean before the workout starts to make sure you can handle the weight you choose once you are fatigued. Plan for two single reps with a short break between each one. Have some fun with this one and challenge yourself! Happy Friday!

standard: 135/95 lb
rx: 185/135 lb
sport:225/155 lb
overachiever: 275/185 lb

Workout of the Day
10 rounds of 30 seconds at each station
alternating dumbbell snatch
rest
push-ups
rest

How many reps can you get?! You’ll have ten rounds of thirty seconds to work through as many dumbbell snatches and push-ups as you can. Use a dumbbell that you are fairly comfortable with or feel free to bump up the weight if you’re ready for it and take a hit on your rep count. Push-ups can be scaled as you normally would working from your toes, knees or hands on a box. Spend some time going over push-up form before the workout to make sure you are getting the most bang for your buck! To complete any kind of strict push-up you’ll want to make sure your whole body is moving up and down together to tap the ground or box with your chest and then press out to a fully locked out position at the top. Try to avoid breaking at the hips or resting at the bottom of the push-up rep. The stricter your push-up standards are the stronger you will get!

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

Skill
10×1 Lunge kick to freestanding handstand

Spend some time practicing handstands today. Now that we’re back inside the gym grab a spot on the wall and either use it for some wall walks or just to help you balance during your handstand hold. If you’re ready for it you can stay in your square and practice some freestanding handstand holds or handstand walking. if you are not feeling ready to get upside down you can try shoulder taps in a pike or plank position!

Workout of the Day
AMRAP in 15 Minutes
30 double unders
20 walking lunge steps
10 kettlebell swings

Today’s AMRAP has us working through as many rounds as possible of double unders, unweighted lunge steps and kettlebell swings. With only sets of ten swings every round you could definitely use today as an opportunity to bump up the kettlebell weight if that is something you are feeling ready for. Double unders can be scaled down to a more manageable number if thirty per round looks like a challenge. Even five or ten per round is great skill practice!

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

Skill
EMOM for 10 minutes
1 slow pull squat clean

Spend ten minutes working on the slow pull squat clean. The bar should come off the ground slowly and under control. If you have a tendency to rip the bar off the ground quickly to gain momentum, this skill work is for you! Once the bar passes your knees you can return to your normal clean speed. Focus on catching the bar in the bottom of your squat position with your elbows and chest up.

Workout of the Day
for time
1-10 of
front squats
push press

Today’s workout is for time. You will be using one barbell for both movements so make sure you choose a weight that works for both the front squat and the push press. The push press is likely to be the more difficult movement for most people which may lead to the front squat feeling a little lighter. If you have to break up your front squats consider doing it in a way that would allow you to hang on to the bar to go straight into your push press reps.

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

Workout of the Day
AMRAP in 20 minutes
20 alternating dumbbell burpee deadlift
20 sit-ups
200 meter run

We’ve got a classic triplet to start us off this week. The dumbbell burpee deadlift should be a whole lot simpler than the devil presses from last week so you can go with the same weight you used there or you may even be able to bump it up five or ten pounds. For a workout like this you will want to set a pretty sustainable pace from the start so that you can keep moving consistently throughout the entire twenty minutes.

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

Workout of the Day
for time
50 power cleans
1 mile run
50 power cleans

It’s been awhile since we’ve done a mile run in a workout! If you are new or if it’s been awhile make sure to review the mile course with your coach before the workout starts. The power clean volume today is HIGH. Be smart about your weight choice here so that you are able to move through each set of fifty reps with good form. If this volume is something you are not used to make sure to scale the number down to something more manageable. Thirty reps before and after the mile run would be a great place to start. The mile run can also be scaled to a 1k run or even a to a few trips around the building.

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

Workout of the Day
10 rounds with 30 seconds at each station
kettlebell swings
rest
overhead squats
rest

You’ll have ten rounds of thirty seconds to rack up as many reps of both kettlebell swings and overhead squats. For both movements you’ll want to use weights that allow you to work for the majority of the thirty second work period. The overhead squat can be very difficult, keep the bar light if this is a new movement for you. If the overhead position isn’t something you are ready for you can choose to do front squats instead.

standard: 75/55 lb, 24/16 kg
rx: 95/65 lb, 50/35 lb, 28/20 kg
sport: 115/85 lb, 65/45 lb, 32/24 kg
overachiever: 135/85 lb, 40/28 kg

Skill
EMOM for 10 Minutes
slow pull squat snatch

Spend ten minutes working on the slow pull squat snatch. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. If you are struggling with the overhead squat portion of this lift feel free to do a slow pull power snatch or catch the bar in a power position before slowly riding it down slowly into an overhead squat.

Workout of the Day
AMRAP in 10 minutes
150 double unders
50 thrusters

Don’t let this workout scare you! The double under volume can be scaled down depending on your comfort with this skill. Plan to spend no more than five minutes max on the double unders before moving on to the thrusters. With such a big number of thrusters you will want to be able to move through your reps in fairly large sets with the weight you choose.

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

Skill
EMOM for 10 minutes
1 power clean & jerk

Spend ten minutes working up to a challenging clean and jerk for the day. This could be a new 1RM or just something that is a bit heavier than you might use in a metcon. It is up to you if you want to practice the push jerk or split jerk today but if you’re planning to go heavy at all the split jerk will be the best way to go.

Workout of the Day
AMRAP 10 minutes
7 push-ups
4 sumo deadlift high-pull

This workout is sure to deliver a shoulder burn! Spend some time going over the strict push-up before the workout starts. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together as one piece. Watch for “snaking” or breaking at the hip. Staying away from faults like these will only make you stronger! The sumo deadlift high pull can be tricky so practice a few reps before the workout starts and make sure to place your hands inside the width of your feet but not so close together that you lose control of the bar.

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