Author: Matt Pedri

Workout of the Day

5 Rounds of 3 minutes on 1 minute off
9 air squats
6 drag rope double unders
3 deadlift

standard: 135/95 lb, drag rope single unders
rx: 185/135 lb
sport: 225/155 lb

Today’s workout consists of five short intervals. You’ll restart each interval with the air squats and continue adding to your score across all five rounds. Your final score will be the total number of rounds and additional reps completed.

If you’re still working on double unders, use this time to practice but limit your attempts to 20 or 25 seconds per round. For the deadlifts, choose a weight where three reps feel like an easy set when fresh. You can break them up as needed, but avoid going so heavy that you’re forced into singles.

Workout of the Day

AMRAP in 20 minutes
30 sit-ups
20 hang power cleans
10 push-press

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

Today’s workout has two very different barbell movements. Be sure to test both thoroughly as you warm up and load your weight based on what is more difficult for you. You’ll want a weight where you can cycle the hang power cleans in large sets. When it comes to the push-press we’re looking for a weight you could easily do unbroken while fresh. Think about efficiency and be sure to add some rest before your last set of hang power cleans. If you can, go straight from your last hang power clean into your first push press set so as not to waste a rep.

Skill

Back Squat
3-3-3-3-3

Work up in weight for a set of 3 or choose one weight and carry it across for three sets. If you are planning to go heavy remember to ask for two spotters and make sure your coach has gone over how to spot safely. Focus on an upright torso and tight core as you drive up out of each squat

Workout of the Day

AMRAP in 15 minutes
50 wall ball shots
25 burpee box jump overs

Choose a wall ball weight that you can consistently move in sets of 10 to 15 reps throughout the workout. On the burpee box jump-overs, focus on a steady pace that allows for continuous movement. These can be scaled to step-overs if needed to keep you moving.

standard: 16/12 lb, 24/20″
rx: 20/14 lb, 24/20″
sport: 30/20 lb, 24/20″

Skill

Alternating inverse tabatas
10 seconds work 20 seconds rest
alternating between
air assault bike for calories
pull-ups

Today’s skill work is all about intensity. You’ll be pushing each skill to the max for just ten seconds and then resting for 20 seconds while you switch to the alternate movement. You’ll alternate between pull-ups and the air assault bike for a total of 16 rounds. Share a bike with a partner if needed!

Workout of the Day

6 rounds of 2 minutes on 1 minute off
6 power cleans
2 front rack walking lunge

You’ll want a weight for your barbell today that you can cycle sets of power cleans with. Plan for sets of at least 2 or 3 throughout the workout or very quick singles. Make sure you can go straight from your sixth power clean into your two lunge steps in each round.

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

Skill

Deadlift
3-3-3-3-3

Work up to a heavy triple for the day or choose one weight and complete five sets of three with it. Focus on maintaining a neutral spine by bracing your core on every rep. The final sets should be challenging but achievable without technical breakdown. Rest 2 to 3 minutes between sets.

Workout of the Day

AMRAP in 15 minutes
10 alternating dumbbell snatches
7 goblet squats
4 push-ups

Choose a dumbbell that you can use for both the snatch and goblet squat. Choose a push-up variation that challenges you since there are only four push-up reps per round.

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

Skill

12×45 seconds
3 push press

Work up in weight or choose one weight across all twelve rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.

Workout of the Day

On a clock set for 12 minutes
1 minute of air assault bike for calories
1 minute of burpees
2 minutes of air assault bike for calories
2 minutes of burpees
3 minutes of air assault bike for calories
3 minutes of burpees

Keep track of your reps today as you make your way through this ladder of air assault calories and burpees. Keeping a steady pace will pay off as you get to the later rounds of two and three minutes of each movement. Don’t burn out too early!

standard & rx: vanilla burpees
sport: burpees to a target 6″ out of reach

Skill

EMOM for 10 minutes
1 power clean + 1 squat clean

Spend ten minutes today working on this clean complex. Start each round with a power clean followed up immediately by a squat clean. If you need to set the bar down after the power clean be sure to follow yourself quickly leaving most of the minute for rest.

Workout of the Day

AMRAP in 12 Minutes
5-10-15-20-25 …
Kettlebell Swings
10-20-30-40-50…
Double Unders

Today’s workout is a couplet of kettlebell swings and double unders with a difficult ascending rep scheme. .Start with 5 ketllebell swings and move to a small set of 10 double unders increase each round of swings by 5 and double unders by 10 and climb that ladder as high as you can. In the end your score is the highest round you completed plust any additional reps in your last incomplete round.

Workout of the Day

AMRAP in 20 minutes
5 pull ups
10 air squats
15 sit ups

Today’s workout is pretty straight forward. Make a plan for pull-ups that allows you to keep moving through the workout at a smooth and consistent pace. Focus on full range of motion reps on both the squats and sit ups.

standard: banded or jumping pull ups
rx: strict or kipping pull-ups
sport: C2B pull-ups

Event 1 – Row Burpee Row

For Time *

50/35 Calorie Row (Partner A)
100 Burpees Over Rower (Shared)
50/35 Calorie Row (Partner B)

* Time Cap: 18 Minutes

Workout Flow: The workout begins with Partner A completing a 50 (men) or 35 (women) calorie row. Once the row is complete, both partners work together to complete 100 burpees over the rower.

Partners may split the burpee repetitions however they choose; however, partners must high-five to tag their partner in every time they switch work during the burpees. Once the 100th burpee is completed, Partner B finishes the workout with a 50/35 calorie row.

Event 2 – Air Train

5 Rounds Each (Relay Style) Time Cap: 10 Minutes

20′ Dumbbell Walking Lunge (Any Hold)
Step Over Box & Step Back Over
20′ Dumbbell Walking Lunge
8/5 Calories on Assault Bike (Men/Women)

Workout Flow: Teams will complete a relay for 5 rounds per person. Partner A starts with the dumbbell walking lunge. They lunge 20 feet, step over the 20″ box and back, and lunge 20 feet back to the start. Upon returning, Partner A must high-five Partner B to transition. After the high-five, Partner A moves to the bike to complete their calories. Simultaneously, Partner B begins their lunge sequence.

Transition Rules: Teams have only one bike. The high-five transition to switch stations can only occur when both partners are ready. If the partner returning from the lunge arrives first, they must wait for the biker to finish their calories to high-five. If the biker finishes early, they must wait for the partner on the lunge to return to high-five.

Event 3 – Partner Power

20 Rounds For Time (Partners alternate every round) Time Cap: 15 Minutes

5 Power Cleans
5 Box Jump Overs

Weights & Standards:

RX: 115/85 lb
Scaled: 95/65 lb
Box: 20″ for all athletes (Step-overs are allowed)

Workout Flow: Partner A begins by completing 5 power cleans followed by 5 box jump overs. Once Partner A finishes their reps, they must high-five Partner B. Partner B then runs to their barbell to complete their 5 power cleans and 5 box jump overs. Partners will continue alternating full rounds until 20 rounds total have been completed.

Skill

EMOM for 10 minutes
10 Double Unders + 1 Power Snatch
​
You’ll start each minute with a small set of double unders before moving on to a single power snatch. Treat this as strength work and plan to work with a weight that is heavier than you would do in a workout. Feel free to add weight every couple rounds if you feel up for it.

Workout of the Day

With a Tabata clock, Once through each station:
Push-up
Deadlift
Push-up
Deadlift

You’ll start the workout with 8 rounds of push-ups then 8 rounds of deadlifts and repeat that cycle an additional time. Work continuously in the 20-second work window for each movement, with the goal of hitting consistent rep counts across all 8 rounds.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb