Author: cfdavis

Skill

EMOM for 10 minutes
5 drag rope double unders
then
1 power clean

rest 3 minutes then move on to the workout of the day

Power cleans, double unders and burpees are starting off our week. We’ll start with an EMOM of five drag rope double unders and one power clean. Add weight as you go to build to a challenging lift for the day.

Workout of the day

AMRAP in 7 Minutes

3 power cleans
7 burpees

Workout notes

The rx’d weight for the AMRAP is on the heavy side. This is your opportunity to challenge yourself with a weight you might not normally choose for a workout. With only three reps per round plan on doing all singles and focusing on solid technique the whole way through.

Scaling

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb

Workout of the day

AMRAP in 20 minutes

5 toe-to-bar
10 alternating dumbbell snatch
15 air squats

Workout notes

Today’s workout is a twenty minute task priority triplet with small sets of each movement. Scale the difficulty of the snatches and toe-to-bar accordingly so you can move quickly through each round while transitioning quickly. Toe-to-bar can be scaled by performing knee raises, v-ups or sit-ups.

Scaling

standard: knee-raises, 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: strict toe-to-bar, 75/55 lb

Workout of the day

5 round of 3 minutes on 1 minute off

1 squat clean
3 power cleans
5 push-ups

Workout notes

Today’s workout interval should be familiar to most of you. It’s one of our favorites and always proves to be a crusher to try to keep up round after round. The weight on your bar should be one that you are comfortable moving under fatigue. Not too light and definitely not too heavy today. The goal for a workout like this would be to use your first round as your benchmark. Don’t hold back! See how many rounds you can get in three minutes and then you have four more chances to see how consistent you can be across all five rounds. A workout like this tests your ability to recover. One minute isn’t a lot but you never know what you’re capable of if you don’t try!

Scaling

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Workout of the day

for time

30 Box jumps
27 Deadlifts
24 Box jumps
21 Deadlifts
18 Box jumps
15 Deadlifts
12 Box jumps
9 Deadlifts
6 Box jumps
3 Deadlifts

standard: step ups, 135/95 lb
rx: 24/20″, 185/135 lb
sport: 24/20″, 225/155 lb
overachiever: 30/24″, 275/185 lb

Workout notes

Today’s workout is a task priority couplet with a high volume of box jumps and deadlifts. You’ll want to use a barbell weight light enough that you can get through those first few high rep rounds by breaking up the work into smaller sustainable sets.

Scaling

standard: step ups, 135/95 lb
rx: 24/20″, 185/135 lb
sport: 24/20″, 225/155 lb
overachiever: 30/24″, 275/185 lb

Workout of the day

with a clock set for 21 minutes
7 minutes of
one arm alternating plank drags
7 minutes of
weighted step ups w/medicine ball
7 minutes of
kettlebell swings

Workout notes

Today’s workout will be a mental challenge with only one movement in each seven minute window. Decide on what piece of equipment you want to use for the plank drags to start, a dumbbell or kettlebell will work for this movement and you can definitely use the same kettlebell you choose for swings if you would like. Make sure that you are always dragging your weight in the right direction by reaching across your body to grab it for each rep. For the step ups we’ll be using a medicine ball. You can hold on to the ball any way you would like so try out a few different options before the workout starts to find your favorite. The swings will be tough but do your best to knock out some good sets as you go. Take as much rest as needed in each seven minute window but do your best to rack up as many reps as possible. Your score at the end of the twenty one minutes will be all your reps added up for one big number.

Scaling

standard: 24/16 kg, step ups
rx: 28/20 kg, 20/24 lb
sport 32/24 kg, 30/20 lb
overachiever: 40/32kg + 2x 50 lb db’s

Workout of the day

at 0:00
for time
10-1 Thrusters
7 sit-ups after each round

then

at 10:00
for time
1-10 Thrusters
7 sit-ups after each round

Workout notes

Today’s workout consists of two parts. You’ll start at 3,2,1 go with a set of ten thrusters and drop one rep in every round until you finish with one rep. After each round of thrusters you’ll hit seven sit-ups. Seven reps probably doesn’t seem like a lot but they will add up over time. When you get to the ten minute mark you’ll start over but this time climb from one thruster to ten.

Scaling

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

Skill

10×1 Lunge Kick to freestanding handstand or walk around your square

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. Don’t go all out in the beginning and turn over too far. Make sure to start with locked out arms and kick up to a wall if needed. If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking! Just remember to stay in your square of the nearest wall!

Workout of the day

10 rounds of 60 seconds on 30 seconds off

7 burpees
then
max reps alternating dumbbell power cleans in your remaining time

Workout notes

Today we’ll have fifteen minutes on the clock today for an interval style workout with a hefty buy in for each round. You’ll have one minute to score as many alternating dumbbell power cleans as possible after knocking out seven burpees.

Scaling

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

Skill

6 minutes to climb the drag rope double under ladder

We’ve got some double under practice leading into today’s workout. We’ll spend 6 minutes climbing an unbroken double under ladder of your choice. Choose a rep scheme that works for your current skill level. 2-4-6… or even 1-2-3… would be a great place to start for beginners. If you are a seasoned double “underer” (is that a word?) you will be working with the drag rope today and can choose a more challenging rep scheme of 10-20-30… for example. Rest as needed between sets but make sure to only count your successful unbroken sets before moving on to the next number! If you have never done a double under before, use these six minutes as practice!

Workout of the day

AMRAP in 15 Minutes

12 drag rope double unders
9 hang power snatch
6 overhead squat

Workout notes

Our workout today has three high skill movements.We’ll see double unders in today’s workout followed by power snatch and overhead squat. The overhead squat demands a high level of mobility as well as strength. Take some time before the workout to practice both movements and choose an appropriate weight. If mobility is an issue for you when it comes to overhead squats consider changing those to front squats.

Scaling

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

Workout of the day

for time

100 pull-ups
100 sit-ups
100 push-ups
100 sit-ups

Workout notes

Today’s workout is a little bit like the classic workout “Angie”. In this version we’re doubling up on the sit-ups and leaving out the squats. You’ll start with what is most likely the most difficult movement in a tough format. The best approach to hitting 100 pull-ups in a row is to break up the reps into small and sustainable sets. Most of us won’t be able to maintain the same set size without increasing rest breaks so consider dropping to small sets as you get closer to the 100 mark. The same strategy applies to the push-ups as well. Break them up early and often.

Scaling

standard: banded pull-ups, knee push-ups
rx: pull-ups, push-ups
sport: chest-to-bar pull-ups, 50 strict HSPU
overachiever: chest-to-bar pull-ups, 100 strict HSPU, 75 GHD sit-ups per round

Workout of the day

for time

75 wall ball shots
3x 500m run
75 wall ball shots

Workout notes

Today we’ll tackle a Karen’s worth of the wall ball shots and sandwich a 1500M run in the middle. Use a medicine ball weight and target height that allows you to start the first round of wall ball shots with a fairly large set. After you finish those wall ball shots, head out on a run for three laps around the gym. Finish off with a final set of seventy five wall ball shots chipping away in as large of sets as possible. In the end your score will be the total time it takes to complete the entire chipper.

Scaling

standard: 14/10 lb, 10/9′
rx: 20/14 lb, 10/9′
sport: 20/14 lb, 10/10′
overachiever: 30/20 lb, 10/10′