Month: April 2022

Skill
15x30s
1 squat snatch or 1 power snatch

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. Squat snatching is a lot more demanding on mobility, skill and strength so if you are new to these lifts it might be good to start with the power version today.

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 …
one arm alternating devil press
goblet lunge steps

You’ll just need a dumbbell to get through this ten minute AMRAP. You’ll be alternating arms every rep for the devil press and the lunge can be held at your chest in the goblet position. You’ll likely end up spending more time overall working through the devil press reps so settle in to a good pace there so you can keep moving as much as possible. Your score at the end of ten minutes will be the last round you complete of both movements plus any extra reps in the next round.

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

Workout of the Day
7 rounds of 2 minutes of one minute off
10 calorie row or bike
max reps pull-ups

You’ll have your choice of a rower or bike today to start each round of today’s interval style workout. Each two minute round will start out with ten calories on the machine of your choice before moving on to the pull-up bars for as many reps as possible in the time remaining. Kipping, strict or banded pull-ups are all great options for today or ring rows always work as well! You’ll get one minute of rest between each round and your score will be total pull-up reps at the end of seven rounds.

standard: ring rows
rx: kipping or strict pull-ups
sport: C2B pull-ups
overachiever: muscle ups

Workout of the Day
AMRAP in 20 minutes
150 double unders
50 wall balls
50 sit-ups

You’ll need a medicine ball and an ab mat and a jumprope for today’s workout. The rep counts are fairly high today so do your best to settle into a good pace from the start and break things up in manageable set sizes for the wall balls and double unders as you go. Double unders can be scaled by volume or by switching to 150 singles with some double under attempts sprinkled in. Your score will be total rounds plus extra reps at the end of twenty minutes.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb, 35 T2B
overachiever: 30/20 lb, 50 T2B

Skill
20x30s
1 hang squat clean

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing twenty lifts in ten minutes. 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 twenty lifts.

Workout of the Day
AMRAP in 10 minutes
20 box jumps
30 alternating dumbbell power cleans

Just like yesterday, you’ll need a box and a dumbbell for today’s workout. Box jumps and alternating dumbbell power cleans are pretty straightforward and simple but with large rep counts of both movements you’ll want to set out at a sustainable pace and try to keep moving consistently for the full ten minutes. Your score today will be total rounds plus extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb , 24/20″
overachiever: 70/50 lb, 24/20″

Skill
EMOM for 8 minutes
:30s toes to bar, v-ups or hollow rocks

You can take your pick of one midline focused 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.

Workout of the Day
Every 3 minutes for 5 rounds
200 meter run
20 jumping lunge steps then
max reps weighted step ups

Today’s workout will be on a three minute interval timer with no rest between each three minutes. You’ll start each interval with a two hundred meter run and twenty jumping lunges. After the set work in each round you’ll grab a dumbbell and start chipping away at as many weighted step ups as you can in the remainder of the interval. You should have time for step ups in every round so if you are worried about completing the run and jumping lunges in time to make your way to your box for step ups you can always cut down the run distance or the volume of jumping lunges. The jumping lunges can also be scaled to regular lunges if needed. Your score today will be your total step up reps.

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

Skill
12x45s
[odd] 1 power or squat snatch
[even] 1 hang power or squat snatch

We’ll be on a 45 second timer again today for alternating minutes of a snatch from the floor and a snatch from the hang. It will be up to you to decide if you want to work on squat snatching or power snatching today. Squat snatching is a lot more demanding on mobility, skill and strength so if you are new to these lifts it might be good to start with the power version today.

Workout of the Day
AMRAP in 12 minutes
2 power or squat snatches
6 burpees

Whichever version of the snatch that you opted for during the skill work you can carry over into today’s workout. Hopefully working through some reps as skill work helped you decide what weight will work well as a workout weight. You should be able to complete two quick singles with the weight you choose or even two touch and go reps. The burpees will just be in place today but make sure to stand all the way up and add a little jump at the top of each rep. Your score today will be total rounds plus any extra reps at the end of 12 minutes.

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

Skill
front squat
7×1

We’ll be working from the rack for some single rep front squats today. There are two approaches you can take for today. One would be to choose one weight that is challenging and complete 7 singles at the same weight. You can also build in weight for each single and work up to a max for the day. If you are choosing the second option make sure that you know how to bail out of a front squat and that you are far enough back from the squat rack with any weights cleared out from the floor around you.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5…
strict press
5-10-15-20-25…
double unders

More overhead pressing coming your way for this ten minute AMRAP. Choose a light weight today that you can complete at least 5-7 reps unbroken with during the workout. Your shoulders will be tired out from the double unders so take that in to account as well. Double unders can be scaled by volume before deciding to go straight to single unders. You could choose to follow a 2-4-6-8… or 3-6-9-12 reps scheme rather than the 5-10-15 or even 1-2-3-4-5.. if you are still working on this difficult skill. To bump the difficulty up a notch grab a drag rope! Your score at the end of ten minutes will be the last round you complete of both movements plus any extra reps in the next round.

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

Skill
12x45s
[odd] power clean + push jerk
[even] power clean + split jerk

We’ll be getting some push jerk and split jerk practice in today. You’ll alternate between each lift and start each one with a power clean to bring the bar up to your shoulders. You may have a preference between the two lifts but make sure to consider both the split jerk and push jerk when planning your loading or adding any weight. It might be smart to plan for only a few weight changes today or even choose one slightly challenging weight and carry it across for all twelve lifts.

Workout of the Day
AMRAP in 10 minutes
10 push-ups
8 kettlebell swings
6 goblet lunge

You’ll just need a kettlebell for this ten minute AMRAP. Choose a weight that you are comfortable using for both the swings and the lunges. As always do your best to keep the push-ups strict and choose a scaling option that makes these reps difficult but doesn’t stop you in your tracks every round. Your score at the end of ten minutes will be total rounds plus any extra reps.

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

Workout of the Day
5 rounds of 3 minutes on 1 minute off
12 drag rope double unders
9 air squats
6 alternating dumbbell snatches

Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you would ideally be moving quickly between movements at a consistent pace. Air squats are always a great place to slow down a bit and catch your breath if needed. Scale the double unders by volume if twelve reps will take you awhile. Even just doing six or nine reps every round is a great place to start. Whatever you choose make sure you don’t spend more than 20-30 seconds with the jump rope in each round.

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

Workout of the Day
Every 90 seconds for 6 rounds
4 squat cleans then (155/105)
max reps lateral burpees over bar
2 minutes rest
Every 90 seconds for 6 rounds
2 squat cleans then (185/125)
max reps lateral burpees over bar

You’ll just need a barbell for today’s workout. The twist today though is that you’ll be working with two different weights for six rounds at each weight. There will be rest between the two workouts to change weights but you’ll want to have a plan for how much heavier you’ll go in the second set of intervals. Plan for your first barbell to be a manageable weight that you’re used to using in workout. You’ll be completing 4 reps every 90 seconds for six rounds while completing lateral burpees over your bar in the time remaining. The barbell for the second workout should be slightly more challenging but not a weight you are worried you might miss. The weight can feel difficult but the reps should be guaranteed. If at any point you are running out of time for burpees you have gone too heavy.

standard: 95/65 and 115/85
rx: 155/105 and 185/125
sport: 165/115 and 205/145
overachiever: 185/125 and 225/155