Author: cfdavis

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:

3 push presses
6 front rack lunges
9 burpees

Pick a weight light enough to allow you to do the push presses and lunges together in one set throughout most of the workout, whether you choose to take that approach or not. This workout will use “Chief” style scoring; record your rounds and reps for each of the 5 AMRAPs, and add them up at the end of the workout.

standard: 65/45
rx: 95/65
sport: 115/85
overachiever: 135/95

Skill
8 sets of 3 strict or weighted pull ups

Scale to ring rows or banded pull ups if you don’t yet have unassisted pull ups.

Workout of the Day
AMRAP in 15 minutes:
200 m run
20 thrusters
20 sit ups

Keep your thrusters very light; you should be able to go unbroken in any given round, whether you choose to or not. Get in a flow and enjoy the conditioning.

standard: 25/15
rx: 45/35
sport: 65/45, 10 T2B
overachiever: 75/55, 10 T2B

Skill
8 sets of 3 Front Squats*
*Immediately after each set of front squats, complete one unbroken set of push ups

Note that we aren’t on the clock for this; your coach will give you about 10-15 minutes to work through the 8 sets of front squats and push ups on your own. If you are still fatigued or sore from Monday’s push ups, then be conservative with your set sizes. Otherwise, pick a difficulty that lets you get at least 5 push ups per round across all 8 rounds.

Workout of the Day
5 rounds:
1 minute of power cleans
30 seconds of rest
1 minute of calories (bike or row)
30 seconds of rest

If you did last week’s heinous interval workout on the machines, you’ll be happy to hear that adding a barbell movement and shortening the rest will probably make things easier! No joke. Exercise is weird sometimes. Just don’t try to go as fast as you did last Thursday.
Add up all your reps and calories to get your score.

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

Skill
Every 90 seconds for 10 rounds:
20 double unders, then one squat clean and jerk

The double unders in this context are not meant to be hard skill practice; pick a volume and difficulty that lets you complete the jump rope reps in under 30 seconds each round before moving on to the lift.

Workout of the Day
AMRAP in 10 minutes:
8 alternating dumbbell hang squat cleans
6 burpee box jump overs

Short rounds and quick transitions today. Be sure to stand all the way up on your dumbbell cleans before moving on to the next rep. Pick a weight that lets you go unbroken the whole time.

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

Skill
8 rounds:
20 second supine plank
20 second hollow hold
20 second rest

Modify the difficulty of the hollow hold so that you can stay active for the full 20 seconds each round.

Workout of the Day
AMRAP in 20 minutes:
400 m run, row, or ski, or 1000 m bike
30 medicine ball sit ups
30 medicine ball step ups

Running, rowing, skiing, and biking are all considered rx for this workout. Pick your favorite, and enjoy!

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

Skill
EMOM for 10 minutes:
Hang power snatch plus hang squat snatch*
*2 second pause in the catch on both reps

We’re building off last week’s pause power snatches and working down to full squats today. Use the pause to assess stability, and prioritize technique over weight.

Workout of the Day
AMRAP in 10 minutes:
30 kettlebell swings
15 push up

Neither movement should take more than two or three sets to complete; scale the difficulty of each so that you can keep moving quickly throughout the 10 minutes.

standard: 20/12
rx: 28/20
sport: 32/24
overachiever: 32/24

Workout of the Day
AMRAP in 20 minutes*
20 air squats
10 alternating dumbbell hang power cleans
*Every 4 minutes, hold in a plank for 1 minute, including at the start of the workout

For today’s workout, pick up where you left off on the AMRAP whenever you finish your plank.

standard: 35/20
rx: 50/35
sport: 50/35
overachiever: 65/45

Workout of the Day
With a Partner:

AMRAP in 30 minutes:
Calories on the bike or rower
While partner one rows (or bikes), partner two runs 500 m
When partner two returns from the run, they’ll hop on the rower (or bike) while partner one runs 500 m

If you don’t have a partner, you’ll be doing:
AMRAP in 30 minutes:
Calories on the bike or rower
Run 500 m every 5 minutes, including at the start of the workout

Skill
8 rounds:
20 seconds of L-sit
10 seconds of rest
20 seconds of pull ups (any style)
10 seconds of rest

Banded pull ups, kipping pull ups, and strict pull ups are all fair game in today’s skill work.

Workout of the Day
AMRAP in 15 minutes:
12 burpees
9 kettlebell swings
6 goblet lunges

Nice and simple today; take a look at earlier classes for pacing reference, and pick a weight that lets you hit each movement unbroken.

standard: 20/12
rx: 28/20
sport: 32/24
overachiever: 32/24

Skill
EMOM for 10 minutes:
Hang Squat Clean + Squat Clean

Focus on a tall, fully extended position in the jump on the hang squat clean, and then try to maintain that same level of extension when you take the second rep from the floor.

Workout of the Day
8 rounds:
1:00 row or bike for calories
1:30 rest

Your minute of work should be an all-out sprint today. Practice going very hard. If two people want to share a machine, the second person can work in the middle of the 1:30 rest interval, using the 15 seconds on either side to transition on and off.

If you aren’t comfortable working at an all-out sprint and feel like you wouldn’t get a good workout in with just 8 minutes on the machine, consider holding in a plank for a minute during the rest period.