Author: cfdavis

Skill
15x30s
1 power clean

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be much time so try to stay with the timer so that you don’t run out of time to complete all fifteen lifts.

Workout of the Day
AMRAP in 20 minutes
30 wall ball shots
200 meter run
10 hang power cleans

You’ll need a wall ball and a medium weight barbell for today’s workout. Choose a weight for your barbell that allows you to start with unbroken hang power cleans. If you end up breaking the ten reps up later in the workout that is totally fine. The wall ball set sizes are fairly large so don’t be afraid to break those up from the start. Your score at the end of twenty minutes will be total rounds plus extra reps.

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

Skill
10 sets
:30s handstand holds, 1-3 wall walks or handstand walk attempts

Choose a handstand skill to work on today. You can practice handstand holds against a wall, wall walks or even handstand walking out on the floor. If you don’t want to go upside down feel free to do planks instead today.

Workout of the Day
AMRAP in 10 minutes
double unders

7 power snatches EMOM

You’ll need a jump rope and a light barbell for today’s workout. Your score today will be total double unders so even if you can’t do very many you can still work on getting some good reps in throughout the ten minutes. Each minute of the ten minutes will start with seven power snatches. You’ll want your bar to be light enough to complete these reps unbroken in every round. Practice some touch and go reps before the workout starts so that you can make sure you choose a weight that is appropriate for today.

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill
10 sets
3-5 strict pull-ups or unbroken set of kipping pull-ups

Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups or an unbroken set of kipping pull-ups. You can do the strict pull-ups unweighted, weighted or with a band. Three to five reps on the pull-ups is the suggested number but feel free to do more or less if that makes more sense for you. If you’re opting for kipping pull-ups today you can use this as skill work and focus on completing a sub maximal set so that you can complete multiple sets without too much rest between each. If you’re doing larger sets of either strict or kipping pull-ups and need to rest longer between you may end up with time for 6-8 sets rather than 10.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
9 sit-ups
6 air squats
3 push-ups

We’re sticking with the all bodyweight theme today for the workout as well. We’ll be on a three minute on and one minute off interval for five rounds. In a workout like this you’ll want to minimize transition time between movements as much as possible. If you’ve been working on strict push-ups this will be a great time to really stick to it and hold yourself to high standards. Whether you are working from your toes, knees or with your hands on a box make sure you are keeping each rep as strict as possible and completing full range of motion push-up reps. Your score at the end of five rounds will be total rounds plus extra reps.

standard: box push-ups
rx: STRICT push-ups from toes
sport: STRICT HSPU
overachiever: 6 T2B, STRICT HSPU

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

We’ll be on an EMOM timer for our lifting skill work today. You’ll complete one squat clean followed by one front squat. The extra front squat definitely spices things up so plan your weight changes accordingly if you’re planning to build over the ten minutes.

Workout of the Day
4 rounds of 4 minutes on 1 minute off
400m run
then
max reps of
squat clean thrusters

Plan to drop some weight off of your barbell after the lifting skill to find a good weight for today’s workout. We’ll be switching from squat cleans to squat clean thrusters which adds a bit of difficulty as the bar will be going straight from the squat clean to overhead to complete the thruster. Single reps will make the most sense here but you’ll want to find a weight that you can complete quick reps of without too much rest between.Each round will start with a four hundred meter run, if you’re worried at all about getting the run with enough time to get to the barbell make sure to scale the distance down to something more manageable. Your score at the end of 4 rounds will be total squat clean thruster reps.

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

Skill
15x30s
1 squat snatch or 1 power snatch

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be much time so try to stay with the timer so that you don’t run out of time to complete all fifteen lifts. Squat snatching is a lot more demanding on mobility, skill and strength so if you are new to these lifts it might be good to start with the power version today.

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 …
one arm alternating devil press
goblet lunge steps

You’ll just need a dumbbell to get through this ten minute AMRAP. You’ll be alternating arms every rep for the devil press and the lunge can be held at your chest in the goblet position. You’ll likely end up spending more time overall working through the devil press reps so settle in to a good pace there so you can keep moving as much as possible. Your score at the end of ten minutes will be the last round you complete of both movements plus any extra reps in the next round.

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

Workout of the Day
7 rounds of 2 minutes of one minute off
10 calorie row or bike
max reps pull-ups

You’ll have your choice of a rower or bike today to start each round of today’s interval style workout. Each two minute round will start out with ten calories on the machine of your choice before moving on to the pull-up bars for as many reps as possible in the time remaining. Kipping, strict or banded pull-ups are all great options for today or ring rows always work as well! You’ll get one minute of rest between each round and your score will be total pull-up reps at the end of seven rounds.

standard: ring rows
rx: kipping or strict pull-ups
sport: C2B pull-ups
overachiever: muscle ups

Workout of the Day
AMRAP in 20 minutes
150 double unders
50 wall balls
50 sit-ups

You’ll need a medicine ball and an ab mat and a jumprope for today’s workout. The rep counts are fairly high today so do your best to settle into a good pace from the start and break things up in manageable set sizes for the wall balls and double unders as you go. Double unders can be scaled by volume or by switching to 150 singles with some double under attempts sprinkled in. Your score will be total rounds plus extra reps at the end of twenty minutes.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb, 35 T2B
overachiever: 30/20 lb, 50 T2B

Skill
20x30s
1 hang squat clean

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing twenty lifts in ten minutes. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be much time so try to stay with the timer so that you don’t run out of time to complete all twenty lifts.

Workout of the Day
AMRAP in 10 minutes
20 box jumps
30 alternating dumbbell power cleans

Just like yesterday, you’ll need a box and a dumbbell for today’s workout. Box jumps and alternating dumbbell power cleans are pretty straightforward and simple but with large rep counts of both movements you’ll want to set out at a sustainable pace and try to keep moving consistently for the full ten minutes. Your score today will be total rounds plus extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb , 24/20″
overachiever: 70/50 lb, 24/20″

Skill
EMOM for 8 minutes
:30s toes to bar, v-ups or hollow rocks

You can take your pick of one midline focused movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period.

Workout of the Day
Every 3 minutes for 5 rounds
200 meter run
20 jumping lunge steps then
max reps weighted step ups

Today’s workout will be on a three minute interval timer with no rest between each three minutes. You’ll start each interval with a two hundred meter run and twenty jumping lunges. After the set work in each round you’ll grab a dumbbell and start chipping away at as many weighted step ups as you can in the remainder of the interval. You should have time for step ups in every round so if you are worried about completing the run and jumping lunges in time to make your way to your box for step ups you can always cut down the run distance or the volume of jumping lunges. The jumping lunges can also be scaled to regular lunges if needed. Your score today will be your total step up reps.

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

Skill
12x45s
[odd] 1 power or squat snatch
[even] 1 hang power or squat snatch

We’ll be on a 45 second timer again today for alternating minutes of a snatch from the floor and a snatch from the hang. It will be up to you to decide if you want to work on squat snatching or power snatching today. Squat snatching is a lot more demanding on mobility, skill and strength so if you are new to these lifts it might be good to start with the power version today.

Workout of the Day
AMRAP in 12 minutes
2 power or squat snatches
6 burpees

Whichever version of the snatch that you opted for during the skill work you can carry over into today’s workout. Hopefully working through some reps as skill work helped you decide what weight will work well as a workout weight. You should be able to complete two quick singles with the weight you choose or even two touch and go reps. The burpees will just be in place today but make sure to stand all the way up and add a little jump at the top of each rep. Your score today will be total rounds plus any extra reps at the end of 12 minutes.

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