Author: cfdavis

Workout of the Day
5 rounds of 3 minute on 1 minutes of
12 deadlifts
9 hang power cleans
6 push jerks

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the Day
7 rounds of 2 minutes on 1 minute off
15 thrusters
then
max reps alternating dumbbell hang snatch

What better way to end a great week than with thrusters?! You’ll need a fairly light barbell and a dumbbell for this workout. Selecting the right thruster weight will be important. Make sure to try a set of seven or eight before the workout starts to make sure you have a weight you can handle. Once you are done with the thrusters you’ll move on to your dumbbell to complete as many alternating hang snatches as possible. Because we’re working from the hang you’ll want to practice the transition of the dumbbell between hands to make sure you are comfortable with this. Your score today will be your total dumbbell snatches.

standard: 75/55lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 115/85 lb, 55/40 lb
overachiever: 135/95 lb, 65/45 lb

Skill
EMOM for 10 minutes
straight set of kipping toe to bar

Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you! If for any reason you don’t want to hang from the bar today you can choose to do a straight set of V-ups, hollow rocks, sit-ups or a plank hold.

Workout of the Day
6 rounds of 30 seconds at each station
push-ups
rest
walking lunge steps
rest

We’re taking a break from the weights today for an all bodyweight workout. You’ll have six rounds of thirty second intervals to complete as many reps of both lunges and strict push-ups. As always hold yourself to a high standard when it comes to push-ups. You can work from your toes, knees or with your hands on a box. Whatever version you choose make sure your reps are full range of motion and strict. Full range of motion = your chest taps the ground and your arms fully straighten at the top of each rep. Strict = your torso and trunk stays tight through the whole rep without relaxing or resting at the bottom of your push-up. Your coach will give you some tips to make sure you are getting the most out of your work when it comes to push-ups. Your score will be total reps today, go for it!

Workout of the Day
AMRAP in 20 minutes
9 burpees
12 kettlebell swings
15 drag rope double unders

Quick transitions and smart pacing will pay off in today’s AMRAP. You’ll be working through burpees, kettlebell swings and drag rope double unders. In a workout like this choosing a consistent pace that you can maintain will be the smartest choice rather than sprinting through sets of burpees or swings and then taking long rests. If you have never tried a drag rope for double unders you will definitely want to practice these before the workout starts. You’ll notice the difference between a drag rope and a speed rope pretty quickly. Drop the fifteen reps down if needed or stick with a speed rope to scale this movement. Singles are always ok if you don’t have this skill yet, but make sure to throw in at least one double under attempt in each round! Choose a kettelbell that you are comfortable swinging for twelve unbroken reps when you are fresh.

standard: 24/16kg, drag rope singles
rx: 28/20 kg, drag rope
sport: 32/24 kg, drag rope
overachiever: 40/28kg, triple unders

Skill
EMOM for 10 minutes
2 squat snatch

Spend ten minutes working up in weight for a squat snatch double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure you are able to hit your second rep fairly quickly after your first. You’ll only have a minute for each double plus any weight changes so budget your time wisely. If you aren’t able to safely get into an overhead squat position you can choose to power snatch for both reps today.

Workout of the Day
AMRAP in 10 minutes
Sit-ups
*10 Box jumps EMOM

We’re taking a break from the weights for today’s workout. All you need is a box and an abmat. The clock will be on an EMOM timer and at the top of each minute you’ll start with ten box jumps. If you can’t jump for any reason feel free to switch to ten step ups instead. Once you finish your ten reps you’ll move on to sit-ups to try and complete as many as possible in the remaining time of your minute. Don’t get to comfortable here because you’ll be back at your box as soon as the next minute starts. Your score will be your total sit-up reps. If you want to spice things up a bit feel free to switch the sit-ups out for toe to bar reps!

standard: step ups
rx: 24/20″
sport: 24/20″, toe-to-bar
overachiever: 30/24″, toe-to-bar

Skill
EMOM for 10 minutes
2 squat cleans

Spend ten minutes working up in weight for a squat clean double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure you are able to hit your second rep fairly quickly after your first. You’ll only have a minute for each double plus any weight changes so budget your time wisely.

Workout of the Day
AMRAP in 10 minutes
7 front squats
4 sumo deadlift high pull

Lighten your bar up quite a bit for this workout after the skill work. You’ll want to work with a weight that allows you to complete the four sumo deadlift high pull reps unbroken. Selecting your weight based on this lift will most likely result in an appropriate front squat weight but do make sure to try some front squats before the workout starts just in case.

standard: 75/55lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Workout of the Day
AMRAP in 20 minutes
500M row or 1K bike
20 alternating one arm devil press

Choose a rower or a bike today and one dumbbell. You’ll start each round with either 500 meters on the rower or 1k on the bike. Settle into a fairly comfortable pace here since you will no doubt be returning to your machine multiple times. After your row or bike distance you’ll hop off for twenty devil presses AKA burpees in disguise 😉 Make sure to give a few of these a try before the workout starts so that you can practice a smooth transition from rep to rep. Do your best to stay as consistent as possible for the full twenty minutes! You got this!

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

Workout of the Day
AMRAP in 20 minutes
500M row or 1K bike
20 alternating one arm devil press

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

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

You’ll have four opportunities to rack up thrusters today. Each four minute interval will start with a four hundred meter run. As soon as you return from the run you’ll start working on completing as many thruster reps as possible with your barbell. You’ll want to make sure you select a weight today that allows you to complete sets of at least five to ten reps in a row without putting the bar down even when you are tired. A four hundred meter run usually takes between 1:30-2:30 to complete. If you think you will be pushing past the three minute mark to get this distance of running done you might want to consider decreasing the run a bit. We want everyone to get time on the thrusters so make sure to adjust the workout to make that happen if needed!

standard: 75/55lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Skill
EMOM for 10 minutes
1 squat snatch + overhead squat

You’ll have ten minutes today to work on one squat snatch plus one overhead squat every minute. If you struggle with both of these movements you can either keep the bar very light and work through the full range of motion or practice two good power snatches focusing on catching the bar above a squat.

Workout of the Day
AMRAP in 12 minutes
15 Kettlebell swings
21 Medicine Ball Sit-Ups

We’re keeping it simple and ending the week with a straight forward couplet. Grab a kettelbell and a medicine ball today for today’s AMRAP. Plan to pick a kettlebell that you can swing comfortably even when you are fatigued. It is totally ok to have to break up the fifteen reps as the workout goes on. Do your best to focus on quick transitions and catch your breath as you chip away through the sit-up reps.

standard: 24/16kg, 12/8 lb
rx: 28/20 kg, 20/14 lb
sport: 32/24 kg, 30/20 lb
overachiever: 40/28kg, 30/20 lb