Author: cfdavis

Skill
EMOM for 10 minutes
1 clean & jerk

You’ll have ten attempts at a clean and jerk today. The squat clean and split jerk is usually the best way to move the most weight but if you’re feeling more like a power clean or push jerk feel free to go with it. You can use a lifting EMOM like this to build up to a heavy lift for the day or choose one weight and carry it across all ten reps.

Workout of the Day
for time
30-20-10
kettlebell swing
box jump

Today’s workout should feel like a sprint! The first couple rounds of swings and jumps will definitely add up so make sure you are comfortable with the kettlebell and box height you choose for today. Your goal for a workout like this should be to keep the intensity high from start to finish. If needed lighten the load on the swing or even choose a lower box so that you can keep moving at a good pace. Focus on quick transitions as well! Have fun and go fast!

standard: 24/16kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 24/20″

Workout of the Day
EMOM for 10 minutes
Straight set of kipping pull-ups

You’ll have ten chances to work on either your kipping swings or kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. With ten sets of pull-ups make sure to pay attention to your hands since we haven’t been on the bar too much lately.

Workout of the Day
AMRAP in 10 minutes
alternating dumbbell snatch
4 burpees EMOM

Ten minutes on the clock today to work through as many dumbbell snatches as possible. Before you pick up the dumbbell you’ll need to complete four burpees at the top of every minute. A workout like this requires some thought and planning to make sure you don’t go out too fast. For most of us it will be smart to take a few breaths at the end of each minute before going into the burpees. Whatever dumbbell you are used to using in workouts will be a good choice for today as well. Your score for this workout will be your total dumbbell snatches.

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

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

3 power cleans
6 push-ups
9 air squats

If you’ve been around for awhile this will definitely not be the first time you’re seeing this workout. You should be comfortable with your power clean weight. You’ll want to get through the three reps either all unbroken or with quick singles. Scale your push-ups how you normally would but focus on keeping a rigid torso, tapping your chest to the ground and pressing all the way out at the top. With only three minutes in every round make sure to push the pace to rack up as many rounds as possible. Your score at the end of the five rounds will be all your completed rounds plus any extra reps.

standard: 115/85 llb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 lb

Skill
EMOM for 10 minutes
1 squat snatch with pause in the bottom of overhead squat

You’ll have ten attempts at a squat snatch today with pause in the catch position. The goal will be to pause in the bottom of your overhead squat but if you’re not quite ready to get that low you can still pause wherever you catch the bar even if it is in a power position. Adding the pause will force you to work on accuracy of where you are sending your bar so stick to the pause and try to make it substantial.

Workout of the Day
AMRAP in 10 minutes
70 double unders
40 medicine ball sit-ups

You’ll need a medicine ball and a jump rope for today’s workout. We have ten minutes on the clock and two high rep movements on the calendar. Adding the medicine ball to your sit-ups will most likely fatigue your shoulders more than your midline so keep that in mind when it comes to scaling. You can always ditch the medicine ball and perform your sit-ups bodyweight if you are new to double unders. The rep count for each movement is large. Break up your double unders early and often if needed cut the total number in every round down to something more manageable. Any number of doubles will pay off over singles so if you think you can do it choose a number that you are ready for and go for it!

standard: 14/12lb, single unders
rx: 20/14lb
sport: 30/20lb, drag rope
overachiever: 30/20lb, drag rope

Skill
EMOM for 10 minutes
1 squat snatch with pause in the bottom of overhead squat

Workout of the Day
AMRAP in 10 minutes
70 double unders
40 medicine ball sit-ups

standard: 14/12lb, single unders
rx: 20/14lb
sport: 30/20lb, drag rope
overachiever: 30/20lb, drag rope

Workout of the Day
AMRAP in 20 minutes
10 right arm overhead walking lunge steps
10 alternating dumbbell squat cleans
10 left arm overhead walking lunge steps
10 alternating dumbbell squat cleans

Get nice and cozy with your dumbbell today for this twenty minute AMRAP. You’ll be working through one arm overhead lunge steps and alternating squat cleans. The overhead position can be difficult so spend some time getting comfortable with this before the workout starts. If you can’t keep your shoulder in a strong and healthy position while completing lunge steps you can choose to do goblet lunges or even bodyweight lunges instead.

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

Workout of the Day
3 rounds for time
400M Run
21 hang power cleans
12 push press

Let’s get out and enjoy the sunshine today with this classic triplet! Grab a barbell and spend some time going over the hang power clean and push press. You’ll want to choose your weight based on the push press. Twelve reps over three rounds will add up so be smart with your weight choice today. Do your best to settle on something manageable so that you don’t have to strip weight mid workout. If needed the run can be shortened or switched to a row or bike.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb

Workout of the Day
6 rounds for reps
1 minute of pull-ups
rest
1 minute of wall ball shots
rest

Hooray for pull-ups and wall balls! It’s been awhile since we’ve done these two movements. Start by finding a space for yourself on the rig and on the wall so that you have plenty of space. If classes are crowded we can have one group start on wall balls and one on pull-ups to ensure social distancing. Grab a band if needed for the pull-ups or try jumping pull-ups or ring rows. Your score for today will be your total reps of both pull-ups and wall balls after all six rounds. Please make sure to wipe down pull-up bars, bands or rings when you’re done!

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

Skill
EMOM for 10 Minutes
1 Power clean

Have some fun and throw some weight around working up to a heavy power clean for the day. If this is a newer lift to you feel free to do two or three reps per round and keep the bar light. Focus on a slight drop under the bar and fast elbows to catch the bar in a solid power position.

Workout of the Day
AMRAP in 15 minutes
20 sit-ups
10 alternating devil press

We’ve got fifteen minutes on the clock today. You’ll start with twenty sit-ups before moving on to burpees in disguise, AKA devil press:) If you’ve never done this movement today it is basically a burpee plus a dumbbell snatch. Make sure to get your feet as close to your dumbbell as possible before the snatch portion so that you are lifting the weight from a solid position. Make sure to try several reps before the workout starts so you can get into a good rhythm as you chip away at these.

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

Workout of the Day
5 Rounds of 3 minutes on 1 minute off
9 air squats
6 kettlebell swings
3 box jumps

We’re on an interval timer today with five rounds of three minutes on and one minute off. Choose a kettlebell that allows you to complete the six reps unbroken throughout the whole workout. Box Jumps can be scaled by height or switched to step ups if needed. Consistency will pay off in a workout like this so do your best to keep moving! Your score for today will be your total completed rounds and all your extra reps.

standard: 24/16kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 24/20″