Author: cfdavis

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
15 kettlebell swings
then max reps of burpees in remaining time

Today’s workout is all about the burpees! You’ll have ten rounds of ninety seconds to rack up as many burpees as possible for your score today. The catch is though that before you start those burpees you’ll need to complete fifteen kettlebell swings. Make sure to pick a kettlebell that allows you to start with one unbroken set when you are fresh. Do your best to get right into the burpees after you finish your swings knowing that you have thirty seconds of rest coming your way after each round.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg

Workout of the Day
AMRAP in 20 minutes
50 double unders
35 air squats
20 push-ups

Today’s all bodyweight workout should be a nice palate cleanser after the last two days of barbells. The main focus for scaling today will be the double unders and push-ups. Double unders can be scaled first by volume. Cut the number down to something that is challenging but repeatable. Even something like fifteen to twenty reps is a great option! If you aren’t ready for double unders you can definitely stick with singles with a drag rope or regular jump rope. Push-ups can be done from your toes, knees or hands on a box.

Workout of the Day
1 round of 3 minutes at each station
1 minute rest between rounds

push jerks
jumping alternating lunge steps
hang power cleans
box jumps
power cleans

You’ll need a barbell and a box today. Your barbell will be used for push-jerks, hang power cleans and power cleans from the floor so make sure that you can complete reps of all three movements with the weight you choose. Today’s interval will have us working for three minutes on five separate movements. You’ll have one minute to rest between rounds and will only be working at each station one time. Three minutes will probably fly by much faster than expected so try to minimize the rest you take between sets.

standard: 95/65 lb, step ups
rx: 135/95 lb, 24/20″
sport: 155/105 lb, 24/20″
overachiever: 185/135 lb, 30/24″

Skill
EMOM for 10 minutes
2 TnG power snatch

Spend 10 minutes working up to a challenging set of two power snatches. We’ll be focusing on touch and go reps so spend some time going over this skill in your warm-up. Even though we’re. not squatting today you will still want to focus on pulling yourself under the bar to catch each rep in a power position.

Workout of the Day
for time
100 front squats

Selecting your working weight will be important for today’s workout. You will want to be fairly comfortable with the weight you choose. Plan to open up with at least ten reps at the start of 3, 2, 1 GO. Break this up however you want but make sure that you can keep your knees out and chest and elbows up through every rep!

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

Workout of the Day
5 rounds for time
400M Run
15 burpee box jumps

Enjoy the sunshine today for this five round workout! The best way to scale today’s workout will be to cut a round or two off or decrease the number of burpee box jumps in each round. Feel free to sub in a bike or rower for the run if needed and the box jump can be switched to a step up as well if the box jump portion of this workout is a problem.

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

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 power snatch
(even) 2 overhead squats

*add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

Who’s ready for another challenge?? We’ll be on an EMOM clock today. You’ll start by completing two power snatches in the first minute and two overhead squats in the second minute. Minute three will be four snatches and minute four will be four overhead squats. You’ll continue climbing in this way until you can no longer complete the prescribed amount of work in the minute. If you can’t make it through one of the minutes you will start over at two and build back up again for the remaining minutes. If you make it all the way through you would be finishing twenty four snatches and twenty four overhead squats in the last two minutes. The barbell weight should be a light so that you can move quickly through your reps. If you are unable to overhead squat for any reason you can choose a front squat today. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make.

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

Workout of the Day
for time
1k row or 2.5k bike
50 thrusters
30 kettlebell swings
50 thrusters
1k row or 2.5k bike

Our workout is for time again today. You’ll first need to decide if you want to start the workout on a bike or rower. From there you’ll move on to a large set of light thrusters. The Rx weight for these is an empty barbell. You should be able to do very large sets with the weight that you choose. If an empty barbell is too heavy for this rep scheme you can use a training bar or cut the thruster reps down to thirty or forty. You’ll be doing two large sets of thrusters so you definitely don’t want to go too heavy here. Do your best to keep moving through this pyramid rep scheme and push the pace at the end on your rower or bike.

standard: 45/35 lb, 24/16 kg
rx: 45/35 lb, 28/20 kg
sport: 45/35 lb, 32/24 kg
overachiever: 45/35 lb, 40/28 kg