Author: Matt Pedri

Workout of the Day

AMRAP in 20 Minutes
200m run
15 toe-to-bar
10 squat cleans

Pace your runs early and use them as recovery so you can jump right on the pull-up rig. You’ll end up with a high volume of toe-to-bar, so small sets will make a lot of sense. For the squat cleans, choose a challenging weight and go with single reps all the way. To scale, swap the run for a machine, perform hanging knee raises or sit-ups, and reduce the barbell weight.

standard: 115/85 lb
rx: 155/105 lb
sport: 205/145 lb

Skill

12x30s
1 power snatch + 1 overhead squat

We’ll be working on a couple of difficult lifts today using a short interval clock. You’ll have twelve opportunities to complete a power snatch plus overhead squat complex. Grip the barbell wide enough such that the bar rests in your hip crease while standing tall. Start with the bar at mid-shin and ensure your hips and shoulders rise together before aggressively opening your hips to drive the bar overhead. With the bar overhead, reset your stance if needed and descend into squat by sending your hips back. Overhead squats can be a challenging movement when it comes to mobility, so keep the load light and working on mechanics before going heavy.

Workout of the Day

AMRAP in 15 minutes
2-4-6-8-10 …
one-arm alternating devil press
4-8-12-16-20 …
box jumps

We’ll use an ascending rep scheme in today’s workout, starting with two alternating devil presses and then moving to four box jumps. Add two reps of devil presses and four box jumps every round, so your box jumps are always double the amount of your devil presses. In the end, your score will be the number of devil presses in the final round you completed, plus all of the additional reps you scored in your last incomplete round.

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

Skill

5 max sets of
max strict weighted pull-ups
then
max set of supine ring rows

Spend a few minutes today working on strict pulling strength. You’ll have 5 opportunities to perform a max set of strict pull-ups followed by a max set of supine ring rows. If you’ve been working on strict pull-ups for a while, wear a vest or add a weight belt. Ring row difficulty can be increased by raising your feet onto a box.

Workout of the Day

AMRAP in 20 minutes
400m run
20 left leg step ups
20 right leg step ups
40 sit-ups

20 minutes on the clock today to work through this difficult triplet of bodyweight movements. When it comes to the step-ups, you’ll leave one leg on the box for 20 consecutive reps and then switch. If you need to rest, do it on top of the box. For the sit-ups, feel free to anchor your feet with dumbbells if you want to increase the difficulty. Remember, if you are running out of time and about to start a new round, you can always run 300, 200, or 100m with your remaining time.

standard, rx: 24/20″ box, abmat sit-ups
sport: 20 alternating pistols, 20 ghd sit-ups

Skill

Deadlift
4-4-4-4-4

Work up to a heavy set of four 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 for each rep.

Workout of the Day

AMRAP in 12 minutes
6 power cleans
12 push-ups

standard: 95/65 lb
rx: 135/95 lb
sport 185/135 lb, 6 strict hspu

Choose a barbell weight you can cycle in small, quick sets or fast singles. Keep your back flat and pull from the floor with a strong hip extension. The push-ups will get tough as fatigue sets in, so break them up early to avoid hitting failure. To scale, lower the barbell weight or modify the push-ups from your knees or an elevated box.

Skill

Unbroken Double Under Ladder

With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day

E2MOM for 20 minutes
[odd] 250/200m row row then max reps of wall ball shots
[even] 500/400m air assault then max reps of alternating dumbbell snatches

For today’s workout, we’ll use a two-minute interval timer. You’ll work through five cycles at each of two stations, with no rest between stations. Begin on either the rower or a bike, and for each machine, complete a set distance. Then, progress to the medicine ball or dumbbell, where you’ll spend the remaining time completing as many reps as possible. Your score will be the total number of snatches and wall balls you complete. Pace yourself, but ensure you have enough time to complete about a minute’s worth of reps for each movement. Adjust your distance(s) if necessary.

standard: 30/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 25/20 lb

Skill

Front Squat
1-1-1-1-1

Work up in weight for a heavy single front squat 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 15 minutes
10 lateral burpees
7 push press
4 front rack walking lunge steps

When scaling the barbell weight, you’ll need to test both the front rack and the push press. For both movements, use a weight that you could easily perform an unbroken set when fresh. Remember that in the push press, you use a quick dip and drive with your torso upright to drive the bar overhead. For the front rack lunges, keep your elbows high and ensure your back knee lightly touches the floor. For burpees, step or jump laterally over the bar.

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

Workout of the Day

AMRAP in 20 minutes
200m medicine ball carry
12 push jerks
21 pull-ups

Choose a weight for your barbell that allows you to get the push jerks done in 2 sets when you are fresh. Pull-ups can be scaled by doing them with a band or opting for jumping pull-ups or ring rows. Kipping pull-ups will keep you moving at a quicker pace but strict pull-ups are always fine if you prefer. Consider cutting the pull-up reps down to 15 if you think doing 21 will really slow you down. Hold the ball however you want during the 200 meter carry. Practice a few different ways before the workout starts so you have options!

standard: 95/65 lb., 14/10 lb.
rx: 115/85 lb., 20/14 lb.
sport: 135/95 lb., 25/20 lb.

STRENGTH

4-5 rounds not for time
6 barbell deadlifts (building)
8 double DB walking lunge steps (AHAP)
10 jumping lunges (no weight)
Rest while partner(s) go or about 2+ minutes between rounds

Upper body accessory
4-6 rounds not for time
8-12 bent over barbell rows (building)
max reps banded lat pull downs
Rest while partner(s) go or about 2+ minutes between rounds

Workout of the Day

4 rounds of 4 minutes on 1 minute off
400m run
15 box jumps
then
max reps weighted step-ups

Start each interval with a moderate effort run and 15 box jumps, leaving the remaining time for max reps of weighted step-ups. To scale, reduce the run distance or use a machine to ensure you have working time remaining in the window. If jumping is an issue, hop on a bike for a short distance so you can replicate the intensity level of box jumps. In the end, your score is the total number of step overs you complete.

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

SWEAT

On a clock set for 30 minutes:
8 rounds of 45s on 15s off
row for calories
then
1 minute plank + 1 minute rest
then
8 rounds of 45s on 15s off
burpees to target 6″ out of reach
then
1 minute plank + 1 minute rest
then
8 rounds of 45s on 15s off
air assault bike for calories
then
1 minute plank + 1 minute rest

Skill

12x30s
Straight set of toe-to-bar

Spend a few minutes today working on the toe-to-bar skill. We’ll use a 30-second timer to work through twelve rounds. Ideally, you’ll be working for only a portion of each interval on a single set, and then you’ll spend the remaining time resting. If kipping toe-to-bar is new to you, then this is a perfect opportunity to work on the skill. Practice swinging between hollow and arch before generating some and then progressively raise the knees then feet up towards the bar across a few reps.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 push-ups
6 russian kettlebell swings
9 air squats

The rep scheme for this workout is small, so that means the goal is to cycle through the movements quickly and rack up rounds before the rest period. If you’ve been thinking about testing out a heavier kettlebell weight, today is the day. If you are up for it, use this opportunity to challenge yourself. Your squats can be fast, but ensure you hit full depth. To scale, modify the push-ups to your knees or an elevated box, and choose a kettlebell weight you can consistently swing unbroken.

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

Skill

EMOM for 10 minutes
1 slow pull power clean + power clean

In today’s skill work, we have a two-rep barbell complex with two variants on a power clean. On your first lift, pull the bar in a slow and controlled fashion until the bar passes your knees, and then accelerate through to the catch position. On your second rep, go at full speed but make sure your hips and shoulders rise together during the first pull.

Workout of the Day

AMRAP in 15 minutes
40 double unders
10 deadlifts
4 front rack walking lunge steps

Another great opportunity to work on your double unders. If you don’t quite have them yet scale to 80 single unders or decrease the volume vs the benchmark. We’ll be using one barbell today so choose your weight based on the difficulty of the front rack lunges. Be sure you can do four in a row when fresh and keep your elbows high to support the bar. Your back knee should lightly touch the floor on each step while your chest stays upright.

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