Author: cfdavis

Skill
EMOM for 10 minutes
1 squat clean + 1 push press

Let the push press dictate your weight changes today. Focus on a vertical dip before driving the bar straight up as you squeeze your legs tight and press the bar out. Make sure not to drop under the bar and end up doing a push jerk.

Workout of the Day
for time *
10-1
thrusters
lateral burpees

*15 minute time cap

Keep your bar light today and focus on moving fast. If you are wanting to complete the burpees as prescribed make sure to jump over the bar laterally after each rep. A good scaling option for burpees is to cut the jump and complete the reps in place. Choose a weight for the thruster that allows you to complete the big sets unbroken at the beginning of the workout. Your score will be the time it takes you to complete all the work. There is a fifteen minute time cap but do your best to choose scaling options that allow you to finish in under 15 minutes. If you hit the time cap add all your left over reps to the 15:00 time cap.

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Workout of the Day
5 rounds with one minute at each station
toes to bar or v-ups
drag rope double unders
goblet lunge steps
100 meter run

You’ll need a drag rope and a dumbbell or kettlebell for today’s interval style workout. We’ll be working through four different stations for five rounds for twenty minutes of work. Choose between toes to bar or v-ups for the first station and use each minute of double unders as practice if you’re still working on this difficult skill. For the lunges you can hold either a dumbbell or kettlebell at your chest in a goblet position. While the last station isn’t necessarily scored it will pay off to get to the wall and back quickly so that you can get a bit of rest before the next round starts. Your score at the end of five rounds will be total reps.

standard: 35/25 lb or 16/12 kg, single unders
rx: 50/35 lb or 24/16 kg, drag rope double unders
sport: 65/45 lb or 28/20 kg, drag rope double unders, T2B
overachiever: 70/50 or 32/24 kg, drag rope double unders, T2B

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
6 one arm alternating devil press
then
max reps wall ball shots

You’ll need a dumbbell and a medicine ball for this interval style workout. Make sure you are comfortable with the dumbbell you choose so that you are able to work through the 6 reps in every round without too much trouble. Your score today will be total wall ball reps after 10 rounds.

standard: 16/12 lb, 35/20 lb
rx: 20/14 lb, 50/35 lb
sport: 20/14 lb, 65/45 lb
overachiever: 30/20 lb, 75/55 lb

Workout of the Day
EMOM for 10 minutes
:30s of wall walks, strict HSPU, handstand hold or strict press

Choose one of the skills from above to work on for thirty seconds of each minute during our ten minute EMOM today. The simplest options would be a handstand hold or small set of strict press with a barbell and the more difficult skills are wall walks or handstand push-ups. Choose your favorite or one you really need to work on and go for it!

Workout of the Day
AMRAP in 20 minutes
400m run
30 push ups
20 weighted step ups

You’ll need a box and a dumbbell for today’s twenty minute AMRAP. Focus on quality reps for your push-ups choose a weight for the step ups that allows you to keep moving through the large set in each round. If needed you can cut the push-up rep count down to 15 or 20. Your score at the end of the workout will be total rounds plus extra reps.

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

Skill
8 rounds
20s hollow hold
40s plank hold
20s rest

With skill work like this the focus should always be about quality over quantity. Make sure to focus on good positions in both the hollow hold and the plank rather than just trying to hold for the full duration.

Workout of the Day
5 rounds with one minute at each station
kettlebell swings
front squats
rest

You’ll need a medium weight barbell today and a kettlebell. Make sure you can hang on to your bar for multiple reps every time you pick it up and that you are comfortable with your kettlebell as well. Your score today will be total reps.

standard: 24/16 kg, 95/65 lb
rx: 28/20 kg, 115/85 lb
sport: 32/24 kg, 135/95 lb
overachiever: 40/32 kg, 155/105 lb

Skill
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk

We’ve got another lifting EMOM with two lifts on the menu today. Bring the bar to your shoulders with a power or squat clean before setting up for the push jerk and split jerk. Pay attention to the push jerk particularly as you’re working up in weight so you can choose a good clean and jerk weight for the workout.

Workout of the Day
AMRAP in 10 minutes
30 double unders
5 clean & jerks

Grab a jump rope and unload your barbell a bit after the skill work for this workout. Plan for quick singles on the clean and jerks. Scale the double unders as needed or switch to singles so that you are spending about thirty seconds up to one minute max with the jump rope in every round. Your score today will be total rounds plus extra reps

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

Skill
EMOM for 10 minutes
1 power snatch + 1 hang power snatch

You can choose to hang on to the bar for both reps for this skill work or drop it after the power snatch from the floor and then pick it back up to the hang for the hang power snatch. If you choose the second option make sure you’re able to complete both lifts in thirty seconds or less so that you have time to recover before the next minute.

Workout of the Day
AMRAP in 15 minutes
15 box jumps
200 meter run
25 medicine ball sit-ups

You’ll need a box, a medicine ball and an ab mat for today’s workout. Do your best to set out at a consistent pace and keep moving for the full fifteen minutes. Your score today will be total rounds plus extra reps.

standard: 12/10 lb, 20/20″
rx: 20/14 lb, 24/20″
sport:15 T2B, 24/20″
overachiever: 15 T2B, 30/24″

Skill
EMOM for 10 minutes
1 squat clean + 1 hang squat clean

You can choose to hang on to the bar for both reps for this skill work or drop it after the squat clean and then pick it back up to the hang for the hang squat clean. If you choose the second option make sure you’re able to complete both lifts in thirty seconds or less so that you have time to recover before the next minute.

Workout of the Day
AMRAP in 8 minutes
2-4-6-8-10…
thruster
alternating DB snatch

You’ll need a barbell and a dumbbell for this eight minute AMRAP. The focus of a workout like this should be intensity so make sure to keep your barbell light and go with a dumbbell you are fairly comfortable with. Your score at the end of eight minutes will be the last round you completed of both movements and any extra reps in the next round.

standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 95/65 lb, , 50/35 lb
overachiever: 95/65 lb, 50/35 lb

Workout of the Day
AMRAP in 20 minutes
15 box jumps
12 push-ups
9 power cleans

We’ve got another 20 minute AMRAP to cap off a great week! You’ll need a box and a heavyish barbell for this one. The weight on your barbell can be a little heavier than what you are used to using for a power clean. Being able to move through the nine reps in singles is totally ok. Don’t be afraid to challenge yourself on this one! Your score at the end of twenty minutes will be rounds plus extra reps at the end of twenty minutes.

standard: 115/85 lb, 24/20″
rx:155/105 lb, 24/20″
sport: 185/125 lb, 24/20″
overachiever: 205/145 lb, 24/20″

Workout of the Day
AMRAP in 20 minutes
50 step-ups with a medicine ball
35 lateral burpees over the bar
20 push press

You’ll need a medicine ball, a box and a barbell for today’s twenty minutes AMRAP. The step ups should feel pretty do able for large sets without having to stop and rest. If needed you could leave the ball out of the step ups so that you can keep moving at a good pace. Chip away at the large set of burpees and when you get to the push press the goal should be a few sets of something like 5-7 reps each time you pick up the bar. Consider the fatigue from the burpees when you choose your barbell weight today. If it feels a little heavy before the workout starts it definitely won’t feel any lighter after the step ups and burpees. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 95/65 lb, 12/10 lb, 20/20″
rx: 115/85 lb, 20/14 lb, 24/20″
sport: 135/95 lb, 20/14 lb, 24/20″
overachiever: 155/105 lb, 30/20 lb, 24/20″