Author: Matt Pedri

Workout of the Day

AMRAP in 20 minutes
15 push-ups
12 weighted step-ups
9 pull-ups

We’ve got another 20 minute triplet today. Spend some time figuring out your best option for pull-ups for this workout. Any style of pull-ups goes, just make sure you can chip through each set of 9 in 2-3 sets. Push-ups can be scaled in the same way to knock out small sets on your way to 15 and the step ups should be a weight that allows you to complete all 12 alternating steps in a row without having to put your weight down. Focus on keeping your chest up as you drive through each step up to ensure a good back position for these reps.

standard: 30/20 lb. 20/20″
rx: 50/35 lb. 24/20″
sport: 65/45 lb. 23/20″

STRENGTH

not for time and resting 2+ minutes after each set
10-8-6-4-2
Romanian deadlift
curtsy step down left leg
curtsy step down right leg
cyclist squat

3-5 rounds not for time
upper body accessory
20 alternating DB hammer curls
10 DB bent over rows
10+ alternating DB hammer curls

Workout of the Day

AMRAP in 20 Minutes
90 Double unders
30 Medicine ball sit-ups
30 Wall ball shots

We’ve got a long triplet of three classic movements on the menu today. If you’re new to double unders scale the volume first by choosing to do 60 or 30 reps or by performing single unders and strategically adding in a double under attempt every five or ten reps. If you want an extra challenge try single or double unders with a drag rope.

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

Skill

Front Squat
2-2-2-2-2

Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

AMRAP in 12 minutes
3 Deadlifts
12 Lateral Burpees

standard: 155/105 lb
rx: 225/155 lb
sport: 275/185 lb

Load up your barbell to a moderately heavy workout weight that allows you to perform a set of 3 deadlifts unbroken when fresh. If you are going a little heavier than normal today pay special attention to your midline positioning while under load. Break it up as you need to when you are fatigued but keep your back straight. For lateral burpees it’s chest to deck and then a hop over the bar to complete your rep. Scale to step overs if jumping is not in the cards for today.

Skill

Every 45 seconds for 10 rounds
3 strict press

We’ll be working on overhead pressing strength today. With 10 rounds and a very short interval you’ll want to start at a weight similar to what you would use in a workout and maintain that for several rounds before increasing. Strict press tends to fall off quickly so add weight in small doses.

Workout of the Day

Workout of the day

5 rounds of 90 seconds at each station
10 push press then max effort row for calories
10 hang power cleans then max effort air assault bike for calories
rest

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

For today’s workout we’ll partner up and grab a rower and a bike as well as a barbell for each partner. Start by picking up your barbell and knocking out a buy in of 10 barbell repetitions followed by a max effort row or bike. You and your partner will alternate machines as you cycle through all five rounds of this workout. At the end your score will be the total number of calories you accumulate on both machines.

Skill

Deadlift
2-2-2-2-2

Work up to a heavy set of two deadlifts today over five sets. You can also choose to stick with one weight for all sets rather than build as you go. Focus on a strong and controlled pull from the floor as well as a controlled descent going into your second rep.

Workout of the Day

2 rounds of 6 minutes on 2 minutes off
1-2-3-4-5 …
burpee box jumps
2-4-6-8-10 …
bodyweight lunge steps

Today’s workout is all about speed. Keep your transitions minimal and do your best to start and end with a quick pace on the burpee box jumps. You’ll have two chances at this 6 minute AMRAP. Your score will be your best score out of the two, go for it and see what you can do!

standard: burpee box step ups 20/20″
rx and sport: 20/24″

Skill

EMOM for 10 minutes
10 double unders
1 squat clean

Use this skill work as a chance to practice your double unders while getting under some weight on the bar. It can be fun to build in weight as you go with an EMOM like this and maybe even go for a PR in minute 10!

Workout of the Day

AMRAP in 10 minutes
7 kettlebell swings
4 thrusters

Today’s workout is all about intensity. With only ten minutes on the clock and small set sizes for both movements, the goal is to keep moving and minimize transition times between the swings and thrusters. Scale this workout by weight so that you can keep the sets of 7 and 4 unbroken through most if not all of the workout.

standard: 75/55 lb., 24/16 kg.
rx: 95/65 lb., 28/20 kg.
sport: 115/85 lb., 32/24 kg.

Skill

10×45 seconds
straight set of strict pull-ups

We’ll be working on a 45 second interval today to get some good pulling reps in. You don’t have to do the same set size each time but try not to go too big in the beginning that you end up burning out before the ten rounds are up.

Workout of the Day

AMRAP in 20 minutes
10 left arm push jerks
20 sit-ups
10 right arm push jerks
20 alternating dumbbell cleans

Spend some time going over the dumbbell push jerk before the workout starts. You’ll want to use a dumbbell here that you feel comfortable with going overhead for 5-10 reps in a row while you are fresh. The alternating power cleans will most likely be the easier movement with the dumbbell so make sure to pick your weight based on what you can do for the push jerks.

standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.

Workout of the Day

10 rounds of 30 seconds at each station
toe to bar
front squat
lateral burpees
rest

standard: 115/85 lb, knee raises
rx: 135/95 lb
sport: 165/115 lb

We’ll use a 30 second interval timer for today’s workout. Rotate through each of 4 stations (including rest) a total of ten times. The total time for the workout clocks in just under 20 minutes so even though we have short work periods, consider the total time for the workout when choosing the weight for your bar and scaling options.

STRENGTH

4-5 rounds not for time
12 front rack (barbell or DB) or goblet (DB or KB) step back alternating lunge steps AHAP
immediately into 1 minute of narrow stance DB or KB deadlifts with 2-0-0-1 tempo
rest 3 or more minutes between each round

Upper body accessory
3-5 rounds not for time
10 bent over barbell rows
10 bradford press
max set bent over barbell rows

rest 2-3 minutes or more between each set

Workout of the Day

5 Rounds of 3 minutes on 1 minunte off
9 box jumps
6 power cleans
3 hang power cleans

You’ll want to choose the right weight for your barbell today to find a good balance between the box jumps and power clean reps. Your bar doesn’t need to be light, but you’ll want to be comfortable with the weight you choose and to be able to complete the three hang power clean reps unbroken throughout the entire workout.

standard: 95/65 lb, 20/20″
rx: 115/85 lb 24/20″
sport: 135/95 lb 24/20″

SWEAT

AMRAP in 10 minutes
5-10-15-20…
calories on rower
10-20-30-40…
hand release push ups
rest 1 minute
AMRAP in 10 minutes
5-10-15-20…
see the light sit-ups
10-20-30-40…
seconds in plank hold
rest 1 minute
5-10-15-20…
calories on assault bike
10-20-30-40…
one legged step ups (split evenly between L/R)

We’re tackling three 10 minute AMRAP’S today, all with the same rep scheme but different movements for each one. If class is large the order of the workouts can be changed to allow for sharing rowers and bikes.

standard: 10/5 lb. plate, 20/20″
rx: 15/10 lb. plate, 24/20″
sport: 25/15 lb., 24/20″

Workout of the Day

5 Rounds of 3 minutes on 1 minunte off
9 box jumps
6 power cleans
3 hang power cleans

You’ll want to choose the right weight for your barbell today to find a good balance between the box jumps and power clean reps. Your bar doesn’t need to be light, but you’ll want to be comfortable with the weight you choose and to be able to complete the three hang power clean reps unbroken throughout the entire workout.

standard: 95/65 lb, 20/20″
rx: 115/85 lb 24/20″
sport: 135/95 lb 24/20″