AMRAP in 20 minutes
400m run
21 medicine ball sit ups
12 weighted step overs with medicine ball
We’ll be using medicine balls again today but not for wall balls! Choose a ball that you can use for both the sit ups and the step ups and settle in for this 20 minute AMRAP. To scale this workout choose a light ball or feel free to leave the ball out of one or both movements.
standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb, strict toe-to bar
AMRAP in 25 minutes
1 round, then 2 rounds, then 3 rounds…of
3 power cleans
9 wall balls
*200m run after you complete each set of rounds
standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.
deadlift
2-2-2-2-2
work up to a heavy double deadlift today or carry one weight across for five sets of two. Make sure to do plenty of warm up sets on your way up to your heavier lifts. The goal should be two touch and go reps so make sure you can maintain this with the weight you choose for your working weight.
6 rounds with 1 minute at each station
air assault bike calories
double dumbbell burpee deadlifts
rest
There’s a chance this will be a new movement for some of you today! After a minute on the bike you’ll head over to your set of dumbbells for double dumbbell burpee deadlifts. These are similar to devil press except that you’ll have a dumbbell in each hand during the burpee portion and then once you get your feet up between the dumbbells you’ll stand up to complete a deadlift before heading back down into your next rep. Practice the transition out of the burpee to ensure you’re picking up the dumbbells with a flat back for every rep. Your score will be total reps at the end of 18 minutes.
standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.
2 rounds of tabata alternating between
calories on the rower
toes to bar
We’ll work through 16 rounds on a tabata clock alternating between time on the rower and toes to bar reps. Spend some time figuring out the best way to scale toes to bar to your current skill level so that you can get the most out of today’s skill work.
AMRAP in 15 minutes
12 box jumps
9 power snatches
Choose a weight for your barbell that feels manageable for sets of 5-10 for the power snatch. The goal should be to get through the 9 snatches in 2-3 sets every round. Settle into a sustainable pace for this workout today and keep moving!
standard: 75/55 lb. 20/20″
rx: 95/65 lb. 24/20″
sport: 115/85 lb. 24/20″
12x45s
[odd] straight set of strict pull ups
[even] straight set of strict press
For today’s skill work you’ll need a barbell and a spot to do pull-ups. Set up a band if you need one or grab a set of rings if you prefer. Choose a weight for your strict press that allows you to complete 3+ reps for every set. Push your set sizes a bit if you can, but make sure not to go too far and hit failure!
for time
500m run
57 push ups
57 sit ups
500m run
57 sit ups
57 push ups
500m run
*20 minute time cap
You could probably guess whose birthday request this workout is:) Happy Birthday (last week, thanks rain!) Alex Tomaich! Because this workout is for time make sure to adjust the reps as needed to get it all done under the time cap. Decrease the distance of the runs or drop the push up and sit up reps down from 57 to 35 or 45.
standard: knee or box push ups
rx: as written
sport: as written
12x45s
1 squat clean + 1 hang squat clean
This skill work should look familiar if you came in yesterday. Rather than power cleaning both reps we’ll be catching the bar slightly lower and then traveling all the way into a squat before standing up with the bar. Depending on how comfortable you are in a front squat you may be able to do the same weights you did on Monday, if not heavier!
5 rounds of 3 minutes on 1 minute off
3 front squats
30 double unders
Today is a great day to challenge yourself a bit on the barbell. You’ll want to be able to complete every set of 3 unbroken but it doesn’t have to be easy. Feel free to squat clean the first rep after all that practice in our skill work today and then follow it up with two more front squats in each round. If 30 double unders feels too challenging, choose a set size that feels manageable and repeatable even when you are tired. Even just a few double unders in each round will up the difficulty of the workout and go a long way at getting better at this skill!
standard: 115/85 lb.
rx: 155/105 lb.
sport: 185/135 lb.
12×45 seconds
1 power clean + hang power clean
Spend a few minutes today working on this classic clean complex. You’ll take one rep from the floor, reset your grip and perform a second rep from the hang. The turnaround for each rep is fairly quick so stay focused on technique and increase the load only if you are comfortable with the mechanics of the lift.
AMRAP in 12 minutes
6 burpees jumping to a plate
12 overhead walking lunge w/ plate
In today’s workout, you’ll need a bumper plate and some room for lunges and burpees. With this version of a burpee, the rep starts the same, but instead of jumping and clapping overhead, you’ll finish by jumping on top of your plate. Use that same plate for walking lunges. Remember that overhead movements like this one are highly dependent on shoulder mobility. So if you feel you can’t lock your arms out overhead comfortably, scale down to or lunges with the plate held at your chest or perform them with no additional weight at all.
standard: 25/15 lb
rx: 45/35 lb
sport: 65/45 lb dumbbell, burpee over dumbbell
4 rounds of 6 minutes at each station. 1 minute rest between rounds
[odd] row 1000/750m then max reps of two arm dumbbel thrusters
[even] bike 2000/1500m then max reps of toe-to-bar
This workout alternates between two six-minute stations for four rounds, resting one minute between each. Pace the row and bike so you have time left in the window to accumulate max reps. For the dumbbell thrusters, keep the weights on your shoulders and use a strong leg drive to help punch them overhead. Break the toes-to-bar into small sets early on to save your grip. To scale, reduce the machine distances to ensure you have working time remaining, use lighter dumbbells, and swap toes-to-bar for hanging knee raises or sit-ups.
standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb
4-5 rounds not for time
8 reps (each leg) hand supported suitcase step downs
immediately into 16 walking lunge steps w/DB
rest while partner(s) go or about 2+ minutes between rounds
upper body accessory
5 rounds not for time
“7’s” barbell curls
7 reps halfway up
7 reps halfway down starting from the top
7 full reps
rest while partners go or about 2+ minutes between rounds
AMRAP in 20 minutes
5-4-3-2-1
power clean
push jerk
rest 1 minute and repeat
Today’s workout is a descending ladder of power cleans and push jerks, followed by a one-minute rest before starting over. Choose a moderate weight you can complete with quick single cleans and straight sets of jerks. In the end your score will be the total number of ladders you complete plus any additional reps in an incomplete ladder.
12x45s
1 squat clean
You’ll complete 1 clean every 45 seconds for twelve rounds. Use the time to work up to a strong effort single or keep the load light and work on technique. The key points to focus on are that your hips and shoulders rise together in the first pull, and that you aggressively open your hips before dropping under the bar and receiving it in the front rack. Remember to keep your elbows up and knees tracking over your feet with your heels on the floor in the squat.
AMRAP in 12 minutes
2-4-6-8-10 ..
alternating dumbbell snatch
sit-ups
We’ll have twelve minutes on the clock today. This workout follows an ascending ladder format where you add two reps to both the alternating dumbbell snatches and sit-ups every round. Since the reps start low, you can move quickly early on, but the volume will build up fast. Focus on a steady rhythm and remember to create strong hip drive for the snatches so you can stay consistent as the rep count increases.
standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb, toe-to-bar