AMRAP in 20 minutes
400m run
21 pull ups
12 front squats
Kipping pull ups will likely be the best choice to get through each round today. As always banded pull ups or ring rows are great scaling options. You’ll be taking your bar from the ground for each set of front seats but feel free to go a bit heavier today if you’re comfortable. Choose a weight that you would need to break up into at least 2 sets.
standard: 115/75 lb.
rx: 135/95 lb.
sport: 155/105 lb.
7 rounds of 2 minutes on 1 minute off
3 burpee box jumps
5 power snatches
This workout consists of 7 rounds where you will work for 2 minutes and rest for 1 minute. To scale the burpee box jumps, perform step-ups, use a lower box, or switch to standard burpees. Power snatches can be scaled by load. Make sure the weight is light enough that the reps can be completed in one or two sets; if you are starting out with single reps, you may have gone too heavy.
standard: 75/55, 24/20″
rx: 95/65 lb, 24/20″
sport: 115/85 lb,24/20″
E2MOM for 10 minutes
5 back squats + max set of push ups
We’re squatting on the clock again today with a little twist. On a two minute timer you’ll be completing 5 back squats plus one max set of push ups. Make sure to choose weights for the squats that you can guarantee for 5 reps every time and push the set sizes on your push ups to see what you can do!
“Grace”
for time
30 clean and jerks
Today’s workout is a classic benchmark. Plan for quick singles or small sets and make sure to choose a weight you are comfortable lifting under fatigue. The fun really sets in around rep 15 so you’ll want to make sure you still have some gas in the tank when you get there!
P.S. Happy Birthday Coach Matt! Thanks for keeping us fit and having “fun” all at the same time!
standard: 95/65 lb.
rx and sport: 135/95 lb.
EMOM for 8 minutes
:20 seconds of single unders
:20 seconds of double unders
:20 seconds of rest
This EMOM will be sure to test your shoulder stamina along with the double under skill. The first 20 seconds will be just for single unders followed by 20 seconds of double unders or double under attempts and then you’ll have a quick 20 seconds to rest and regroup before the next round.
5 rounds of 3 minutes on 1 minute off
200m run
25 sit-ups
max reps kettlebell swings
Each three minute window today will have a buy in of a 200 meter run and 25 sit-ups before working through as many kettlebell swings as possible with the time left remaining. If you are at all worried about making it to the kettlebell in each round make sure to talk to your coach about scaling the run distance or sit-up volume to make sure that you get some swings in every round.
standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.
EMOM for 10 minutes
:20s of strict pull-ups
You’ll have 20 seconds in each minute for 10 minutes to rack up as many strict pull ups as possible. Push the intensity a bit here and feel free to do as many sets as you want to use as much of the 20 second work period as you can. It’s ok if your set sizes decrease in the later minutes!
AMRAP in 20 minutes
400m run
20 goblet lunge steps
100m farmers carry
You’ll need a dumbbell and a kettlebell for today’s workout for a short farmers carry. You’ll need to use one of your weights for the goblet lunges so plan your weight choices accordingly. Today’s workout is on the longer side so settle into a steady pace and keep moving.
standard: 40lb./20kg., 25lb., 12kg.
rx: 50lb./24kg., 35lb./16kg.
sport: 70lb./32kg., 45lb., 20kg.
EMOM for 10 minutes
hang power clean + power clean
complete one power clean from the hang followed by one from the floor. Focus on an explosive hip drive and quick drop into a partial squat to catch the bar in the power position for both lifts. You can link both reps together or drop the bar after the hang power clean and take a second to set up before lifting the second rep from the floor.
AMRAP in 15 minutes
15 hang power cleans
21 wall ball shots
We’ve got a much different looking 15 minute AMRAP today from yesterday. The rep count is high for the hang power cleans so make sure to choose your weight there carefully. Choose a weight that allows you to get through each set in 2-3 sets even when you are deep into the workout. Whatever wall ball weight you normally choose will be good for today!
standard: 75/55 lb., 16/12 lb.
rx: 95/65 lb., 20/14 lb.
sport: 115/85 lb., 25/20 lb.
deadlift
5-5-5-5-5
Work up to a heavy set of five deadlifts today or carry one weight across for five sets of five. Make sure to do plenty of warm up sets on your way up to your heavier lifts. The goal should be touch and go reps so make sure you can maintain this with the weight you choose for all of your working sets.
AMRAP in 15 minutes
12 toes to bar
9 push ups
6 burpees
Settle in to this all bodyweight workout today. Spend some time figuring out the best option for toes to bar and push ups if you don’t quite have those skills yet. You’ll want to be able to keep moving through each set but also feeling like you’re getting some good work in for each movement.
standard: knees to chest, push ups on 20″ box
rx: as written
sport: SHSPU, burpees to target 6″ out of reach
10 rounds with 30 seconds at each station
sandbag cleans
drag rope double unders
rest
In this workout, you will spend 30 seconds working at each station followed by a 30-second rest. Sandbag cleans can be scaled by lowering the load. To scale the drag rope double unders, switch to a standard jump rope for double unders or perform single unders. In the end your final score is the total number of reps completed across all 10 rounds.
standard: 70/55 lb
rx: 100/70 lb
sport: 150/100 lb
for time
400m run
21 thrusters
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
To scale the run, reduce the distance or substitute with a row or bike. For the thrusters, reduce the barbell weight or use dumbbells. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.
standard: 75/55 lb, jumping pull-ups
rx: 95/65 lb
sport: 115/85 lb, chest to bar
AMRAP in 10 minutes
10 ring rows
10 hand release push ups
rest 2 minutes
AMRAP in 10 minutes
10 shuttle runs
10 burpees
rest 2 minutes
AMRAP in 10 minutes
10 bike cals
10 row cals
EMOM for 10 Minutes
20s of wall walks or handstand hold
This 10-minute EMOM requires you to work for 20 seconds at the start of every minute, leaving you with 40 seconds to rest. To scale the wall walks, climb only partway up the wall. To scale the handstand hold, perform a piked hold on a box or a high plank.
AMRAP in 15 minutes
15 sit-ups
12 alternating kettlebell clean & jerks
9 box jumps
To scale the sit-ups, reduce the total reps or perform crunches. For the kettlebell clean and jerks, reduce the weight or use a dumbbell. To scale the box jumps, perform step-ups or use a lower box.
standard: 24/16 kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24kg kg, 24/20″, toe-to-bar