Month: March 2022

Skill
EMOM for 8 minutes
:30s strict or kipping pull-ups, ring rows, banded pull-ups or muscle ups

You can take your pick of one pulling movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period. You can jump up for as many sets as you would like during each thirty seconds so don’t feel like you have to stick to just one straight set.

Workout of the Day
4 rounds of 4 minutes on 1 minute off
1:00 plank hold
200 meter run
max reps medicine ball sit-ups

You’ll need a medicine ball and an ab mat for today’s workout. Each four minute round will start out together in the gym for a one minute plank hold. At the end of one minute you’ll head out on a two hundred meter run and then return to complete as many sit-ups as you can with your medicine ball. Do your best to stay in a quality plank position for the full minute but definitely come down to rest if you need to! Your score after five rounds will be total medicine ball sit-up reps.

standard: 16/12 lb
rx: 20/14 lb
sport: toes to bar
overachiever: toes to bar

Skill
EMOM for 10 minutes
3 strict press or straight set of HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 3 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go depending on how you’re feeling.

Workout of the Day
3 rounds with 2 minutes at each station
calories
wall ball shots
rest

You’ll need a medicine ball and a machine of your choice for this interval style workout. You’ll start on either a bike or rower for two minutes. Try to settle into a good working pace that feels sustainable for each two minute work period. Next you’ll move on to your medicine ball to complete as may wall ball shots for two minutes. You’ll have two minutes of rest after four minutes of work and you’ll complete three rounds of this. Your score will be all your calories rowed or biked plus all of your wall ball reps.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

Skill
EMOM for 10 minutes
3 power snatch

You’ll be completing a total of ten sets of three power snatches for today’s lifting skill work. This would be a great time to practice touch and go reps or fast singles. If you are opting for singles make sure you can complete all three reps within thirty seconds. With a skill like this it may be best to choose one weight across all ten minutes or to only add weight every few rounds. Resist going too heavy and not being able to complete the three reps within one minute.

Workout of the Day
AMRAP in 10 minutes
15 box jumps
10 burpees
5 burpee box jumps

You’ll just need a box for today’s ten minute AMRAP. This workout is pretty simple but do your best to hold yourself to a consistent pace as you transition between box jumps, burpees and burpee box jumps. Your score at the end of ten minutes will be total rounds plus extra reps.

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

Skill
tabata double unders

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. If you’re still working on this skill you can focus on relaxed singles with one or two good attempts during each twenty seconds. If you are comfortable with this skill then your goal will be to work for the full twenty seconds to complete as many reps as possible.

Workout of the Day
AMRAP in 20 minutes
400 meter run
30 one arm overhead walking lunges
20 push-ups

We’ve got twenty minutes on the clock today for this triplet. After running four hundred meters get started on thirty overhead walking lunges with one dumbbell and then twenty strict push-ups. If the overhead position is funky you can bring the dumbbell down to one shoulder or do these reps as goblet lunges. If you are doing the lunge reps as prescribed you can switch arms whenever you want but do your best to keep things as even as possible between arms. As always, hold yourself to a high standard on the push-ups. 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, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score today will be total rounds plus extra reps at the end of twenty minutes.

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

Skill
EMOM for 10 minutes
3 power cleans

You’ll be completing a total of ten sets of three power cleans for today’s lifting skill work. This would be a great time to practice touch and go reps or fast singles. If you are opting for singles make sure you can complete all three reps within thirty seconds. With a skill like this it may be best to choose one weight across all ten minutes or to only add weight every few rounds. Resist going to heavy and not being able to complete the three reps within one minute.

Workout of the Day
AMRAP in 10 minutes
7 kettlebell swings
4 front squats

You’ll need a kettlebell and a barbell for this ten minute AMRAP. Choose a kettlebell that you are comfortable with and can swing for seven reps in a row throughout the workout. The weight on the barbell should be similar in that you will want to be able to complete those reps unbroken as well. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 24/16 kg, 95/65 lb.
rx: 28/20 kg, 135/95 lb.
sport: 32/24 kg, 155/105 lb.
overachiever: 32/24 kg, 185/125 lb.

Workout of the Day
with a clock set for 20 minutes
at 0:00 and 10:00
50 calorie row or bike
500 m run
then
max reps wall ball shots

Wall balls on a Sunday are always a great pair right? Today you’ll need a wall ball and a machine of your choice. At the start of 3, 2, 1 go you’ll chip away at 50 calories on your rower or bike and then head out on a run around the building. When you return from the run grab your medicine ball and get working through as many wall ball reps as you can before the ten minute mark. When the clock hits ten minutes you’ll head back to your machine to repeat the 50 cals and the run. You’ll finish the workout with your wall ball completing as many reps as possible before twenty minutes is up! Your score at the end of the twenty minutes will be total wall ball reps. If you’re worried at all about making it to the wall ball in under ten minutes make sure to drop the calorie total and/or run distance.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

Workout of the Day
AMRAP in 20 minutes
25 sit-ups
20 weighted step ups (DB/KB/medball)
15 burpees

Today you’ll need a weight of your choice, a box and an ab mat for this twenty minute AMRAP. You can choose between a medicine ball, a dumbbell, a kettlebell or even two dumbbells for the weighted step ups depending on what you’re feeling up for. In a workout like this, set out at a sustainable pace and do your best to quickly transition from movement to movement for the full twenty minutes. Your score at the end of twenty minutes will be total rounds plus extra reps.

Skill
12x30s
1 power snatch

We’ll be on a thirty second timer today for twelve rounds of one power snatch. Use this skill work to practice a controlled pull from the floor, explosive hips and a quick punch overhead to finish the rep. This will also be a good time to think about what weight you might want to use for today’s workout.

Workout of the Day
10 rounds of 30 seconds at each station
thrusters
power snatch
rest

This workout might look familiar. Last week we saw a few less rounds of this same interval with lighter thrusters and kettlebell swings. Today you will want your barbell to be fairly light but these thrusters and snatches will require a bit more effort and each rep will take a little longer than the empty barbell thrusters and kettlebell swings from last week. Choose a weight that you can complete multiple reps of in a row for both movements. Your score at the end of ten rounds will be total reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

Skill
4 rounds of 1 minute on 30s off
toes to bar or v-ups

You’ll have a choice for skill work today of either toes to bar or v-ups. We’ll be on the same clock from Tuesday working to complete as many reps as possible during each minute. Whatever skill you go for make sure you focus on quality over quantity and take extra rest anytime you need it.

Workout of the Day
AMRAP in 20 minutes
400m run
21 kettlebell swings
21 push-ups or 12 strict hspu

You’ll have a choice for which pressing movement you choose for today but everyone will need a kettlebell. Each round will start with a 400 meter run and 21 kettlebell swings and then you can choose between either strict push ups or strict handstand push ups. If you are feeling ready for strict handstand push-ups make sure you can complete these reps either straight to the ground or with less than two ab mats. Your score at the end of twenty minutes will be total rounds plus any extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg, SHSPU
overachiever: 40/32 kg, deficit SHSPU 4.5/3″

Skill
12x45s
1 squat clean

We’ll be lifting on a forty five second timer today to complete one squat clean in each interval. This will be a great time to build up in weight up to or heavier than the weight you are planning to use in the workout.

Workout of the Day
AMRAP in 10 minutes
30 double unders
3 front squats

You should be somewhere close to the weight you want to use for this workout by the end of the lifting skill work. Choose a weight that you can hang on to for all three front squat reps in each round even if it’s tough. The double unders will be there to break up the time on the barbell. The reps can always be scaled here to a set size that feels more manageable or if you’re deciding to stick to singles you could either grab a drag rope or bump the reps up to 50 singles in each round. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 135/95 lb
rx: 185/125 lb
sport: 205/145 lb
overachiever: 225/155 lb