Month: April 2022

Skill
8 rounds
20s hollow hold
40s plank hold
20s rest

With skill work like this the focus should always be about quality over quantity. Make sure to focus on good positions in both the hollow hold and the plank rather than just trying to hold for the full duration.

Workout of the Day
5 rounds with one minute at each station
kettlebell swings
front squats
rest

You’ll need a medium weight barbell today and a kettlebell. Make sure you can hang on to your bar for multiple reps every time you pick it up and that you are comfortable with your kettlebell as well. Your score today will be total reps.

standard: 24/16 kg, 95/65 lb
rx: 28/20 kg, 115/85 lb
sport: 32/24 kg, 135/95 lb
overachiever: 40/32 kg, 155/105 lb

Skill
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk

We’ve got another lifting EMOM with two lifts on the menu today. Bring the bar to your shoulders with a power or squat clean before setting up for the push jerk and split jerk. Pay attention to the push jerk particularly as you’re working up in weight so you can choose a good clean and jerk weight for the workout.

Workout of the Day
AMRAP in 10 minutes
30 double unders
5 clean & jerks

Grab a jump rope and unload your barbell a bit after the skill work for this workout. Plan for quick singles on the clean and jerks. Scale the double unders as needed or switch to singles so that you are spending about thirty seconds up to one minute max with the jump rope in every round. Your score today will be total rounds plus extra reps

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

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

You can choose to hang on to the bar for both reps for this skill work or drop it after the power snatch from the floor and then pick it back up to the hang for the hang power snatch. If you choose the second option make sure you’re able to complete both lifts in thirty seconds or less so that you have time to recover before the next minute.

Workout of the Day
AMRAP in 15 minutes
15 box jumps
200 meter run
25 medicine ball sit-ups

You’ll need a box, a medicine ball and an ab mat for today’s workout. Do your best to set out at a consistent pace and keep moving for the full fifteen minutes. Your score today will be total rounds plus extra reps.

standard: 12/10 lb, 20/20″
rx: 20/14 lb, 24/20″
sport:15 T2B, 24/20″
overachiever: 15 T2B, 30/24″

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

You can choose to hang on to the bar for both reps for this skill work or drop it after the squat clean and then pick it back up to the hang for the hang squat clean. If you choose the second option make sure you’re able to complete both lifts in thirty seconds or less so that you have time to recover before the next minute.

Workout of the Day
AMRAP in 8 minutes
2-4-6-8-10…
thruster
alternating DB snatch

You’ll need a barbell and a dumbbell for this eight minute AMRAP. The focus of a workout like this should be intensity so make sure to keep your barbell light and go with a dumbbell you are fairly comfortable with. Your score at the end of eight minutes will be the last round you completed of both movements and any extra reps in the next round.

standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 95/65 lb, , 50/35 lb
overachiever: 95/65 lb, 50/35 lb

Workout of the Day
AMRAP in 20 minutes
15 box jumps
12 push-ups
9 power cleans

We’ve got another 20 minute AMRAP to cap off a great week! You’ll need a box and a heavyish barbell for this one. The weight on your barbell can be a little heavier than what you are used to using for a power clean. Being able to move through the nine reps in singles is totally ok. Don’t be afraid to challenge yourself on this one! Your score at the end of twenty minutes will be rounds plus extra reps at the end of twenty minutes.

standard: 115/85 lb, 24/20″
rx:155/105 lb, 24/20″
sport: 185/125 lb, 24/20″
overachiever: 205/145 lb, 24/20″

Workout of the Day
AMRAP in 20 minutes
50 step-ups with a medicine ball
35 lateral burpees over the bar
20 push press

You’ll need a medicine ball, a box and a barbell for today’s twenty minutes AMRAP. The step ups should feel pretty do able for large sets without having to stop and rest. If needed you could leave the ball out of the step ups so that you can keep moving at a good pace. Chip away at the large set of burpees and when you get to the push press the goal should be a few sets of something like 5-7 reps each time you pick up the bar. Consider the fatigue from the burpees when you choose your barbell weight today. If it feels a little heavy before the workout starts it definitely won’t feel any lighter after the step ups and burpees. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 95/65 lb, 12/10 lb, 20/20″
rx: 115/85 lb, 20/14 lb, 24/20″
sport: 135/95 lb, 20/14 lb, 24/20″
overachiever: 155/105 lb, 30/20 lb, 24/20″

Skill
15x30s
1 power clean

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be much time so try to stay with the timer so that you don’t run out of time to complete all fifteen lifts.

Workout of the Day
AMRAP in 20 minutes
30 wall ball shots
200 meter run
10 hang power cleans

You’ll need a wall ball and a medium weight barbell for today’s workout. Choose a weight for your barbell that allows you to start with unbroken hang power cleans. If you end up breaking the ten reps up later in the workout that is totally fine. The wall ball set sizes are fairly large so don’t be afraid to break those up from the start. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 14/10 lb, 95/65 lb
rx: 20/14 lb, 115/85 lb
sport: 20/14 lb, 135/95 lb
overachiever: 20/14 lb, 155/105 lb

Skill
10 sets
:30s handstand holds, 1-3 wall walks or handstand walk attempts

Choose a handstand skill to work on today. You can practice handstand holds against a wall, wall walks or even handstand walking out on the floor. If you don’t want to go upside down feel free to do planks instead today.

Workout of the Day
AMRAP in 10 minutes
double unders

7 power snatches EMOM

You’ll need a jump rope and a light barbell for today’s workout. Your score today will be total double unders so even if you can’t do very many you can still work on getting some good reps in throughout the ten minutes. Each minute of the ten minutes will start with seven power snatches. You’ll want your bar to be light enough to complete these reps unbroken in every round. Practice some touch and go reps before the workout starts so that you can make sure you choose a weight that is appropriate for today.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill
10 sets
3-5 strict pull-ups or unbroken set of kipping pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups or an unbroken set of kipping pull-ups. You can do the strict pull-ups unweighted, weighted or with a band. Three to five reps on the pull-ups is the suggested number but feel free to do more or less if that makes more sense for you. If you’re opting for kipping pull-ups today you can use this as skill work and focus on completing a sub maximal set so that you can complete multiple sets without too much rest between each. If you’re doing larger sets of either strict or kipping pull-ups and need to rest longer between you may end up with time for 6-8 sets rather than 10.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
9 sit-ups
6 air squats
3 push-ups

We’re sticking with the all bodyweight theme today for the workout as well. We’ll be on a three minute on and one minute off interval for five rounds. In a workout like this you’ll want to minimize transition time between movements as much as possible. If you’ve been working on strict push-ups this will be a great time to really stick to it and hold yourself to high standards. Whether you are working from your toes, knees or with your hands on a box make sure you are keeping each rep as strict as possible and completing full range of motion push-up reps. Your score at the end of five rounds will be total rounds plus extra reps.

standard: box push-ups
rx: STRICT push-ups from toes
sport: STRICT HSPU
overachiever: 6 T2B, STRICT HSPU

Skill
EMOM for 10 minutes
1 squat clean + 1 front squat

We’ll be on an EMOM timer for our lifting skill work today. You’ll complete one squat clean followed by one front squat. The extra front squat definitely spices things up so plan your weight changes accordingly if you’re planning to build over the ten minutes.

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run
then
max reps of
squat clean thrusters

Plan to drop some weight off of your barbell after the lifting skill to find a good weight for today’s workout. We’ll be switching from squat cleans to squat clean thrusters which adds a bit of difficulty as the bar will be going straight from the squat clean to overhead to complete the thruster. Single reps will make the most sense here but you’ll want to find a weight that you can complete quick reps of without too much rest between.Each round will start with a four hundred meter run, if you’re worried at all about getting the run with enough time to get to the barbell make sure to scale the distance down to something more manageable. Your score at the end of 4 rounds will be total squat clean thruster reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 lb