Find your fittest self
AMRAP in 20 minutes
5 toes to bar
10 goblet lunges
15 kettlebell swings
Choose a kettlebell today that you can get through both the swings and lunges in 1-2 sets. Spend some time going over the toe to bar skill and settle on a version that allows you to practice the desired kipping cadence while also getting some good work in.
standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg., 10 toes to bar
On a clock set for 19 minutes*
3 minutes of power cleans
1 minute rest
3 minutes of front squats
1 minute rest
3 minutes of push jerks
1 minute rest
3 minutes of front squats
1 minute rest
3 minutes of power cleans
* start each round with 10 lateral burpees
Spend some time going over all three barbell skills today before deciding what weight to use for this workout. You’ll want to be able to complete several reps in a row of both the push jerk and the front squat with the weight you choose and singles or small sets for the power cleans.
standard: 95/65 lb., vanilla burpees
rx: 135/95 lb., lateral burpees
sport 155/105 lb., 15 lateral burpees per round
ONE CLASS TODAY AT 9AM!
We will be CLOSED tomorrow
HAPPY THANKSGIVING!
AMRAP in 25 Minutes
5 push-ups
10 goblet squats
15 sit-ups
10 jumping lunges
5 burpees
You’ll just need a dumbbell or a kettlebell for today’s workout! We’ll bring the loud music and the fun! Hope to see you for a fun kick off to the holiday!
standard: 30/20 lb. OR 12/8 kg.
rx: 50/35 lb. OR 24/16 kg.
sport: 65/45 lb. OR 28/20 kg.
ONE CLASS TODAY AT 9AM!
We will be CLOSED tomorrow
HAPPY THANKSGIVING!
AMRAP in 25 Minutes
5 push-ups
10 goblet squats
15 sit-ups
10 jumping lunges
5 burpees
You’ll just need a dumbbell or a kettlebell for today’s workout! We’ll bring the loud music and the fun! Hope to see you for a fun kick off to the holiday!
standard: 30/20 lb. OR 12/8 kg.
rx: 50/35 lb. OR 24/16 kg.
sport: 65/45 lb. OR 28/20 kg.
Clean and Jerk
1-1-1-1-1
Spend some time today working up to a strong effort clean and jerk. Start with with a few easy singles focusing on passing through each position as you pull from the floor with your hips and shoulders rising together. You can decide whether to go with a power or squat clean and a push or split jerk.
6 rounds of 2 minutes on 1 minute off
6 pull-ups
12 alternating dumbbell hang clean & jerks
Grab a dumbbell you are comfortable with today and figure out the best scaling option for your pull-ups if needed. You will want to be able to transition quickly between the pull-up bar and your dumbbell within each two minute interval. Start back at the pull-ups for each work period.
standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb
Alternating inverse tabatas
10 seconds work 20 seconds rest
alternating between
Air assault bike for calories
push-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 push-ups and the air assault bike for a total of 16 rounds. Share a bike with a partner if needed!
AMRAP in 15 minutes
6 box jumps
9 power snatches
12 lunge steps
You’ll want a fairly light barbell today. Choose a weight that allows you to keep the snatches either unbroken or in two sets. The lunges are unweighted so focus on catching your breath there and working consistently through your box jumps.
standard: 45/35 lb, step ups
rx: 75/55 lb, 20/24″
sport: 95/65 lb, 20/24″
Deadlift
1-1-1-1-1
Work up in weight for a heavy single for the day or choose one weight and carry it across for five sets. Make sure to hit some sets of 3-5 reps as you work up in weight but as soon as the bar gets to a heavy weight for you drop to single reps. Focus on a controlled pull from the floor as you push through the floor with your feet and maintain a strong back position.
AMRAP in 12 minutes
Thrusters *
* 4 Burpees EMOM
This workout is a CFD classic. You’ll want a light barbell for today that you won’t hesitate to pick up even when you are fatigued and breathing hard. Make sure to leave yourself some time to catch your breath in each minute so that you don’t fall behind on the burpees.
standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
AMRAP in 20 minutes
25 pull-ups
500M run
75 double unders
Figure out a pull-up plan to get through today’s large sets. Using a band or opting for ring rows will be a good plan for those of you still working on getting an unassisted pull-up. You can break them up however you’d like but make sure you don’t choose a pull-up option that is so difficult that you hit failure. Double unders should be scaled first by volume and then by difficulty level. Singles are great but make sure to sprinkle in a few attempts at a double under as you go.
standard: banded pull-ups or ring rows
rx: kipping pull-ups
sport: chest to bar pull-ups
AMRAP in 20 minutes
21 backsquats
15 R-arm DB snatch
15 L-arm DB snatch
9 push press
You’ll want to pick your weight today based on the push press. This will end up being a relatively light back squat which is good since the rep count is high in each round. The DB snatches will be done a little differently by completing 15 reps straight on one arm and then switching to the other arm to repeat the same rep count.
standard: 65/45 lb., 30/20 lb.
rx: 95/65 lb., 50/35 lb.
sport: 115/85 lb., 65/45 lb.
EMOM for 8 minutes
30 seconds of handstand hold OR wall walks
Choose between two gymnastic skills today; the handstand hold or wall walks. If you are choosing to hold a handstand you can hold for all of the 30 seconds or part of it depending on your comfort level with this skill. For the wall walks you can complete as many as you want within the 30 second window. Regardless of which option you go with focus on quality positions over quantity of time or reps.
AMRAP in 20 minutes
200m run then
2-4-8-10-12…
power clean
box jump
E4MOM 200m run
Choose a weight for your barbell today that is manageable for quick singles or small sets. We’ll be working through today’s couplet for 20 minutes with a 200 meter run every four minutes. Make sure to remember where you are when you take off on the run so you can pick back up where you left off when you get back!
standard: 95/65 lb., step ups
rx: 115/85 lb., 24/20″
sport: 135/95 lb., 24/20″