Author: cfdavis

Skill
front squat
7×1

We’ll be working from the rack for some single rep front squats today. There are two approaches you can take for today. One would be to choose one weight that is challenging and complete 7 singles at the same weight. You can also build in weight for each single and work up to a max for the day. If you are choosing the second option make sure that you know how to bail out of a front squat and that you are far enough back from the squat rack with any weights cleared out from the floor around you.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5…
strict press
5-10-15-20-25…
double unders

More overhead pressing coming your way for this ten minute AMRAP. Choose a light weight today that you can complete at least 5-7 reps unbroken with during the workout. Your shoulders will be tired out from the double unders so take that in to account as well. Double unders can be scaled by volume before deciding to go straight to single unders. You could choose to follow a 2-4-6-8… or 3-6-9-12 reps scheme rather than the 5-10-15 or even 1-2-3-4-5.. if you are still working on this difficult skill. To bump the difficulty up a notch grab a drag rope! 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: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb, drag rope
overachiever: 135/95 lb, drag rope

Skill
12x45s
[odd] power clean + push jerk
[even] power clean + split jerk

We’ll be getting some push jerk and split jerk practice in today. You’ll alternate between each lift and start each one with a power clean to bring the bar up to your shoulders. You may have a preference between the two lifts but make sure to consider both the split jerk and push jerk when planning your loading or adding any weight. It might be smart to plan for only a few weight changes today or even choose one slightly challenging weight and carry it across for all twelve lifts.

Workout of the Day
AMRAP in 10 minutes
10 push-ups
8 kettlebell swings
6 goblet lunge

You’ll just need a kettlebell for this ten minute AMRAP. Choose a weight that you are comfortable using for both the swings and the lunges. As always do your best to keep the push-ups strict and choose a scaling option that makes these reps difficult but doesn’t stop you in your tracks every round. Your score at the end of ten minutes will be total rounds plus any extra reps.

standard: 24/16 kg.
rx: 28/20 kg
sport: 32/24 kg
overachiever: 32/24 kg, SHSPU

Workout of the Day
5 rounds of 3 minutes on 1 minute off
12 drag rope double unders
9 air squats
6 alternating dumbbell snatches

Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you would ideally be moving quickly between movements at a consistent pace. Air squats are always a great place to slow down a bit and catch your breath if needed. Scale the double unders by volume if twelve reps will take you awhile. Even just doing six or nine reps every round is a great place to start. Whatever you choose make sure you don’t spend more than 20-30 seconds with the jump rope in each round.

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

Workout of the Day
Every 90 seconds for 6 rounds
4 squat cleans then (155/105)
max reps lateral burpees over bar
2 minutes rest
Every 90 seconds for 6 rounds
2 squat cleans then (185/125)
max reps lateral burpees over bar

You’ll just need a barbell for today’s workout. The twist today though is that you’ll be working with two different weights for six rounds at each weight. There will be rest between the two workouts to change weights but you’ll want to have a plan for how much heavier you’ll go in the second set of intervals. Plan for your first barbell to be a manageable weight that you’re used to using in workout. You’ll be completing 4 reps every 90 seconds for six rounds while completing lateral burpees over your bar in the time remaining. The barbell for the second workout should be slightly more challenging but not a weight you are worried you might miss. The weight can feel difficult but the reps should be guaranteed. If at any point you are running out of time for burpees you have gone too heavy.

standard: 95/65 and 115/85
rx: 155/105 and 185/125
sport: 165/115 and 205/145
overachiever: 185/125 and 225/155

Skill
EMOM for 8 minutes
:30s strict or kipping pull-ups, ring rows, banded pull-ups or muscle ups

You can take your pick of one pulling 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. You can jump up for as many sets as you would like during each thirty seconds so don’t feel like you have to stick to just one straight set.

Workout of the Day
4 rounds of 4 minutes on 1 minute off
1:00 plank hold
200 meter run
max reps medicine ball sit-ups

You’ll need a medicine ball and an ab mat for today’s workout. Each four minute round will start out together in the gym for a one minute plank hold. At the end of one minute you’ll head out on a two hundred meter run and then return to complete as many sit-ups as you can with your medicine ball. Do your best to stay in a quality plank position for the full minute but definitely come down to rest if you need to! Your score after five rounds will be total medicine ball sit-up reps.

standard: 16/12 lb
rx: 20/14 lb
sport: toes to bar
overachiever: toes to bar

Skill
EMOM for 10 minutes
3 strict press or straight set of HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 3 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go depending on how you’re feeling.

Workout of the Day
3 rounds with 2 minutes at each station
calories
wall ball shots
rest

You’ll need a medicine ball and a machine of your choice for this interval style workout. You’ll start on either a bike or rower for two minutes. Try to settle into a good working pace that feels sustainable for each two minute work period. Next you’ll move on to your medicine ball to complete as may wall ball shots for two minutes. You’ll have two minutes of rest after four minutes of work and you’ll complete three rounds of this. Your score will be all your calories rowed or biked plus all of your wall ball reps.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

Skill
EMOM for 10 minutes
3 power snatch

You’ll be completing a total of ten sets of three power snatches for today’s lifting skill work. This would be a great time to practice touch and go reps or fast singles. If you are opting for singles make sure you can complete all three reps within thirty seconds. With a skill like this it may be best to choose one weight across all ten minutes or to only add weight every few rounds. Resist going too heavy and not being able to complete the three reps within one minute.

Workout of the Day
AMRAP in 10 minutes
15 box jumps
10 burpees
5 burpee box jumps

You’ll just need a box for today’s ten minute AMRAP. This workout is pretty simple but do your best to hold yourself to a consistent pace as you transition between box jumps, burpees and burpee box jumps. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 20/20″
rx: 24/20″
sport: 24/20″
overachiever: 30/24″

Skill
tabata double unders

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. If you’re still working on this skill you can focus on relaxed singles with one or two good attempts during each twenty seconds. If you are comfortable with this skill then your goal will be to work for the full twenty seconds to complete as many reps as possible.

Workout of the Day
AMRAP in 20 minutes
400 meter run
30 one arm overhead walking lunges
20 push-ups

We’ve got twenty minutes on the clock today for this triplet. After running four hundred meters get started on thirty overhead walking lunges with one dumbbell and then twenty strict push-ups. If the overhead position is funky you can bring the dumbbell down to one shoulder or do these reps as goblet lunges. If you are doing the lunge reps as prescribed you can switch arms whenever you want but do your best to keep things as even as possible between arms. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score today will be total rounds plus extra reps at the end of twenty minutes.

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

Skill
EMOM for 10 minutes
3 power cleans

You’ll be completing a total of ten sets of three power cleans for today’s lifting skill work. This would be a great time to practice touch and go reps or fast singles. If you are opting for singles make sure you can complete all three reps within thirty seconds. With a skill like this it may be best to choose one weight across all ten minutes or to only add weight every few rounds. Resist going to heavy and not being able to complete the three reps within one minute.

Workout of the Day
AMRAP in 10 minutes
7 kettlebell swings
4 front squats

You’ll need a kettlebell and a barbell for this ten minute AMRAP. Choose a kettlebell that you are comfortable with and can swing for seven reps in a row throughout the workout. The weight on the barbell should be similar in that you will want to be able to complete those reps unbroken as well. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 24/16 kg, 95/65 lb.
rx: 28/20 kg, 135/95 lb.
sport: 32/24 kg, 155/105 lb.
overachiever: 32/24 kg, 185/125 lb.

Workout of the Day
with a clock set for 20 minutes
at 0:00 and 10:00
50 calorie row or bike
500 m run
then
max reps wall ball shots

Wall balls on a Sunday are always a great pair right? Today you’ll need a wall ball and a machine of your choice. At the start of 3, 2, 1 go you’ll chip away at 50 calories on your rower or bike and then head out on a run around the building. When you return from the run grab your medicine ball and get working through as many wall ball reps as you can before the ten minute mark. When the clock hits ten minutes you’ll head back to your machine to repeat the 50 cals and the run. You’ll finish the workout with your wall ball completing as many reps as possible before twenty minutes is up! Your score at the end of the twenty minutes will be total wall ball reps. If you’re worried at all about making it to the wall ball in under ten minutes make sure to drop the calorie total and/or run distance.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb