Month: March 2021

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
10 goblet squats
then
max reps of one arm alternating devil press

We’re working on one of our favorite intervals today with ten rounds of ninety seconds of work and thirty seconds of rest. Thirty seconds seems to be just long enough to catch your breath and forget how bad the last round really felt;) You’ll start each round with ten goblet squats before moving on to as many alternating devil press in whatever time you have remaining. Your score for today will be your total devil presses!

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

Skill
EMOM for 10 minutes
1 power clean + hang power clean

Spend 10 minutes working up in weight with a power clean and hang power clean in the same minute. It is up to you if you choose to hang on to the bar for both reps. If you drop the bar between reps make sure that the second rep starts with a deadlift to the hang position before starting the hang power clean. For both reps focus on powerful hips, fast elbows and dropping under the bar slightly to catch each rep.

Workout of the Day
AMRAP in 10 minutes
10 hang power cleans
20 sit-ups

Today’s workout is a straightforward ten minute couplet. Choose a weight for your barbell that you are comfortable moving for multiple reps. Use the sit-ups as a bit of a recovery so that you can transition quickly to get right back on the barbell.

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