Month: March 2022

Skill
4 rounds of 1 minute on 30s off
Wall Walk or Plank hold

You’ll have a choice for skill work today of either wall walks or plank holds. If you choose the plank hold your goal will be to stay in a quality plank position for a full minute with thirty seconds rest between each. If you choose the wall walks you’ll complete as many reps of possible during the working minutes. Whatever skill you go for make sure you focus on quality or quantity and take extra rest anytime you need it.

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
15 box jumps then
max reps of alternating devil press

You’ll need a box and a dumbbell today for this interval style workout. Each round will last 90 seconds and will start with fifteen box jumps. After the box jumps you’ll move to the dumbbell for as many reps as possible of alternating devil press. Choose a dumbbell weight that you are familiar with so that you can move through the devil press reps at a good pace. Your score at the end of 10 rounds will be total devil press reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″

Skill
12x30s
1 power clean + 1 push press

We’ll be on a thirty second timer today for twelve rounds of one power clean plus a push press. Use this skill work to practice a vertical dip and drive and then squeezing your legs and midline as you press the bar out with your arms. This will also be a good time to think about what weight you might want to use for the today’s workout.

Workout of the Day
AMRAP in 12 minutes
12 deadlift
8 front rack walking lunge steps
6 push press

Spend some time unloading your bar after the skill work for this workout. If you choose an appropriate weight you will end up with a light deadlift and something that allows you to get through the lunges unbroken and the push press in one to two sets. Make sure to try several reps in a row of both the lunge steps and push press before the workout starts so that you don’t end up going to heavy. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the Day
for time
10-20-30-40-50
wall ball shots
*300 meter row or 600 meter bike BETWEEN each round

You’ll just need a wall ball for today’s workout. You’ll be completing 150 total wall ball shots so choose one you have used before and are comfortable with. If the wall ball volume looks too high you can cut your workout off after the round of 40 reps rather than the round of 50. Between each round of wall balls you’ll complete either 250 meters on the rower or 500 meters on the bike. You’ll get on your machine four different times during the workout and complete five sets of wall ball reps. Don’t be afraid to scale down in a workout like this so you can keep the intensity high! Your score today will be the time it takes you to complete this workout.

Workout of the Day
6 rounds with 90s at each station
burpee box jumps, burpee pull-ups or burpee muscle-ups
power snatch
rest

Part of today’s workout will allow you to choose your own burpee adventure:) We’ll be on a ninety second timer starting with the burpee variation of your choice. Burpee box jumps, burpee pull-ups or burpee muscle ups are all options for this workout. The second ninety seconds will be spent working through as many power snatch reps as possible followed by ninety seconds of rest. Choose a weight for your barbell that allows you to knock out guaranteed singles with minimal rest between reps during each work period. If classes are large the order of the workout can be switched so that pull-up spots or even boxes could be shared. Push hard during the three minutes of work in each round and do your best to recover during the ninety seconds of rest. Your score at the end of six rounds will be total reps.

standard: 95/65 lb
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/125 lb.

Skill
10x45s
Power Clean + Split Jerk

We’ll be working on split jerk technique today on a forty five second timer. Start light and focus on a vertical dip and drive and a fast punch out as you drive your body down in the spilt position. The goal should be a solid and balanced overhead position for each split jerk before recovering with a small step back with your front foot and then a small step forward with your back foot.

Workout of the Day
8 rounds of 30 seconds at each station
kettlebell swings
barbell thrusters
rest

You’ll need an empty barbell today and a kettlebell. The thruster is meant to be very light today so if an empty barbell feels heavy at all make sure to grab a training bar and use that on it’s own or with five pounds on each side. You will want to choose a kettlebell that you are comfortable with here so that you can work for the majority of each thirty second work period. You will get a bit of rest after the thrusters in each round but try to transition quickly from the kettlebell to the barbell. Your score after eight rounds will be total reps.

standard: 24/16 kg, 35/25 lb.
rx: 28/20 kg, 45/35 lb.
sport: 32/24 kg, 45/35 lb.
overachiever: 32/24, 65/45 lb.

Skill
EMOM for 10 minutes
[odd] strict or kipping pull-ups
[even] rest

For today’s skill work you’ll work for one minute and rest for one minute for five rounds. The goal will be to complete as many reps as possible during the working minutes of either strict or kipping pull-ups. You can jump up for as many sets as you want but try to get a little pulling volume in today.

Workout of the Day
AMRAP in 15 minutes
2k row or 5k bike or 2k ski
then
max rounds in remaining time of
50 double unders
25 sit-ups

We’re taking a break from the weights today for this all bodyweight workout. You can choose between a rower or bike today to start things off. Your distance will be different depending on what you choose but plan to be on your machine of choice for anywhere from 7-10 minutes. As soon as you are done hop off and get started through the double under and sit-up AMRAP. Scale the double unders as needed or grab a drag rope and go with singles if you’re not quite ready for double unders. Score today will be rounds plus reps.

standard: single unders
rx: double unders
sport: drag rope double unders
overachiever: drag rope double unders, 15 T2B

Skill
10x90s
6 lateral burpees then 1 squat clean

We’ll be on a ninety second clock today for this skill work. At the top of each ninety seconds you’ll start with five burpees before completing one squat clean. You can build up in weight or choose one weight and carry it across for all five sets. Either way this is a great time to work with a weight that is heavier than you might use in a normal workout. If needed you can always do the burpees in place without a lateral hop over your bar or decrease the number of burpees as well.

Workout of the Day
AMRAP in 8 minutes
2 squat clean
10 bodyweight lunge steps

Lighten your bar a bit after today’s skill work for this short workout. You’ll want to be able to complete the two squat cleans either as touch and go reps or quick singles. The lunges are just bodyweight without the barbell so do your best to catch your breath throughout the ten reps so you’re ready to get back on the barbell for the squat cleans. Your score today will be rounds plus extra reps.

standard: 115/85
rx: 155/105
sport: 185/125
overachiever: 205/145

Skill
EMOM for 10 minutes
1 power snatch + 1 hang power snatch
or
1 squat snatch + 1 hang squat snatch

We’ll be on an EMOM timer again today and you’ll have a choice between power snatching or squat snatching. Whatever you choose you’ll be completing two lifts within each minute, one lift from the floor and one from the hang. You can choose to hang on to the bar for both reps or drop it between but make sure you’re able to complete both reps in thirty seconds or less so you can be ready for the next round.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5…
deadlift
2-4-6-8-10…
box jump

We’ve got ten minutes on the clock for today’s couplet workout. The deadlift reps starts small but they will build up quick so choose a weight that you can string reps together with up to rounds 7 or 8. Chip away at a steady pace here and do your best to keep moving! Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 155/105 lb, step ups
rx: 185/135 lb, 24/20″
sport: 225/155 lb, 24/20″
overachiever: 225/155 lb, 30/24″

Skill
EMOM for 10 minutes
3 hang power cleans

We’ll be working on the minute today for ten minutes. This will be a good time to practice cycling hang power cleans at weights that are a bit more challenging without the pressure of doing them in a workout. Hook grip will come in really handy on this skill work so make sure to go over it with your coach and give it a try if this isn’t something you have already been doing with your lifts.

Workout of the Day
3 rounds of 4 minutes on one minute off
500m run
then max reps push-ups or strict HSPU

We’ll be on an interval timer today for this all bodyweight workout. Each round will start with a run all the way around the complex for a full five hundred meters before starting in on either strict push ups or strict handstand push ups. If you are opting for the handstand push up option make sure you are able to complete these reps without kipping and with a max of two ab mats. If you choose strict push-ups today, a workout like this is a perfect time to slow down and hold yourself to a high standard for every rep. 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 or resting at the bottom of the rep you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! Your score today will be total push up or handstand push up reps.

Workout of the Day
tabata sit-ups
1 minute rest
tabata kettlebell swings
1 minute rest
tabata goblet lunges
1 minute rest
tabata toes to bar

You’ll need a kettlebell and an ab mat today to get through four separate tabatas. You’ll start with sit-ups before moving on to your kettlebell for swings and lunges and then finish things off with a tabata of toes to bar. If for any reason you don’t want to hang from the bars today you can grab a medicine ball for medicine ball sit-ups in place of toes to bar. Toes to bar can of course always be scaled to knees to chest or by swinging your toes to a lower height rather than worrying about getting them all the way to the bar. If you’re up for toes to bar today spend some time practicing the cadence to find an option that works for you. In a workout like this you’ll want to choose a weight for the weighted movements that allows you to work for the majority of each twenty second work period. You’ll have one minute between each full tabata so go hard on each one and do your best to recover during the break.

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