Every 7 minutes for 21 minutes
500m run
25 box jump overs
then
max reps power snatches
Adjust the run and box jump volume as needed to guarantee you make it to your barbell every round. Plan for a snatch weight that forces quick singles or small sets.
standard: 95/65 lb., 20/20″
rx: 135/95 lb., 24/20″
sport: 135/95 lb. squat snatch, 24/20″
EMOM for 10 minutes
1 push press + 1 push jerk
Today’s EMOM is a great opportunity to perfect your push press and push jerk technique. The push press will be the deciding factor on weight which will likely lead to a lighter push jerk. Focus on a vertical dip and drive for both lifts. For the push jerk do your best to lock your elbows out quickly as you drop under the bar.
5 rounds of 3 minutes on 1 minute off
9 deadlifts
6 front rack lunge steps
3 push press
Base your weight choice today off of the push press. You’ll want to be able to complete all 3 reps unbroken throughout the workout. This might result in a lighter deadlift and lunge but that’s totally ok! Lunge steps will be in place and can be done by stepping back or forward depending on your preference.
standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.
12x45s
straight set of strict pull ups
We’re on the same clock as yesterday for our skill work, but with a body weight movement today! The 45 seconds will likely feel quite short as the rounds tick on so don’t be surprised if you’re set sizes drop as you go. Banded pull ups or ring rows are a great option if you’re not ready for unassisted pull ups quite yet and if you’re looking for a challenge give strict chest to bar a try!
AMRAP in 20 minutes
10 alternating step ups
7 kettlebell swings
4 goblet squats
Settle in for the long haul today’s 20 minute AMRAP. The step ups will be unweighted so see if you can use those ten reps to catch your breath each round after the swings and squats. It’s ok for the kettlebell to be on the heavier side today but make sure you can complete all 4 squat reps unbroken in every round.
standard: 24/16 kg., 20/20″
rx: 28/20 kg., 24/20″
sport: 32/24 kg., 24/20″
12x45s
1 squat clean
This is a great chance to build to a heavy single squat clean today. Focus on a smooth pull from the floor and fast elbows as you meet the bar and travel all the way into your squat before standing up.
AMRAP in 15 minutes
5-10-15-20-25…
push ups
200m run after each round
Today’s workout has a similar set up to Monday. You’ll start each round with a set of push ups followed by a 200m run to complete each round. Even though the push up set sizes will build fairly fast do your best to stick to the toughest version of a push up you can maintain. Knee push ups, box push ups, strict push ups from your toes or even strict handstand push ups are all great options for today!
standard: box push ups on 20″ box
rx: as written
sport: SHSPU
4-5 rounds not for time
10 bulgarian split squats L
10 bulgarian split squats R
then 50m FAST run to wall
50m slow jog back
rest as needed between rounds
Today’s skill work can be done with or without weight. If you decide to add weight you can hold one dumbbell or kettlebell at your chest goblet style or two in a suitcase hold. Keep these fairly light and try to run fast! Do these with a partner or in a group so that you can rest while your partner(s) goes.
6 rounds of 2 minutes on 1 minute off
6 burpees
12 medicine ball sit ups
You’ll just need a medicine ball and an ab mat for today’s workout. In a workout like this it’s a good idea to focus on quick transitions and efficient burpee technique! Move fast and do your best to recover in your minute off after each round!
standard:16/12 lb.
rx:20/14 lb.
sport: toes to bar
EMOM for 10 minutes
power clean + hang power clean
Spend 10 minutes working up in weight completing one power clean from the floor and one from the hang every minute. Add weight as you go and build to a weight that is equal to or heavier than what you might be planning for the workout. You can choose to link the lifts together or drop the bar after the power clean and reset with a deadlift before the hang power clean.
AMRAP in 12 minutes
1-2-3-4-5-6-7…
hang power cleans *
*20 double unders after every round
Spend some time going over double unders today so that you have a plan to get through today’s workout. After each set of hang power cleans you will complete a small set of double unders. If 20 is not a small number for you decide on a set size that feels very manageable and repeatable under fatigue. Even a set of 5 would be a great option! Challenge yourself to get at least one double under every round if you can! The hang clean weight can be a little heavy today but plan to be able to complete the round of 5 unbroken for sure if not a little further up the ladder.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
6 rounds of 2 minutes on 1 minute off
[odd]
100m pinch plate carry
then
max reps bear hug sandbag squats
[even]
100m pinch plate carry
then
max reps of double dumbbell push presses
We’ll use a 2:1 work-rest ratio today with 3 rounds at each of two stations for a total of 6 rounds. You’ll need a set of plates, a sandbag, and a pair of dumbbells. When it comes to the pinch plate carry, use plates that are challenging but reasonable enough that you can get down and back within about a minute to knock out reps with the sandbag or dumbbells. If the class is busy, team up with a partner so you can share dumbbells and a sandbag if needed.
standard: 15/10 lb plates, 40/25 lb dumbbells, light sandbag
rx: 25/15 lb plates, 50/35 lb dumbbells, medium sandbag
sport: 35/25 lb plates, 65/45 lb dumbbells, heavy sandbag
3-5 rounds not for time
10 double DB RDL’s
10 double DB walking lunge steps
10 barbell deadlifts (building)
rest 2+ minutes between rounds
Upper body accessory
3-5 rounds not for time
Max set of strict pull ups or ring rows
Immediately into max set of push ups
Immediately into max set of empty barbell curls
Rest 2+ minutes between rounds
With a clock set for 25 minutes
1 mile run
then
10-20-30-40 …
alternating dumbbell snatches
burpees
You’ll kick off today’s workout with a 1-mile run and then spend your remaining time climbing a snatch burpee ladder, increasing by 10 reps each round. In the end, your score will be the final round you completed plus any additional reps in your final incomplete round.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb
EMOM for 10 minute
2 overhead squats
We don’t do overhead squats all that often so if this is a newer skill for you today you’ll want to start nice and light. You’ll take the bar from the floor at the start of each minute which means using either a power snatch or squat snatch to get your bar overhead. If the position of an overhead squat is too difficult to do safely you can choose to do two front squats instead or even just two power snatches and skip the squat altogether.
5 rounds for time
200m run
15 box jumps
10 toe-to-bar
Today’s workout is for time. There are many ways to scale the toes to bar skill, choose something that feels challenging and has you practicing the cadence of the kip but still keeps you moving through the workout. Box jumps can be scaled by height or to step ups or a lower number of bike calories if you aren’t able to jump.
standard: 20/20″
rx: 24/20″
sport: 24/24″, 15 T2B each round
deadlift
1-1-1-1-1
spend some time working up in weight to a heavy single deadlift for the day. This could be a new 1RM or just a challenging lift for today. If you’re not up for a heavy day feel free to adjust the rep scheme to something like 5 sets of 5. As your bar gets heavier the way you initiate each lift should not change. Focus on a smooth pull from the floor, push through the ground with your whole foot and keep your midline and upper body locked in throughout the whole lift.
5 rounds of 3 minutes on 1 minute off
3 power cleans
6 push-ups
12 sit-ups
We’ve got a “Chief” style workout today. Each 3 minutes will start a new mini AMRAP of power cleans, push ups and sit ups. Your barbell should be a manageable weight that you can get through in one set of 3 touch and go reps or quick singles. Scale the push ups as you normally would and try to catch your breath during the sit ups.
standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb., SHSPU