Author: Matt Pedri

Skill

AMRAP in 10 minutes
10 strict press
rest 1 minute
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You’ll have ten minutes to complete as many sets of 10 strict press as you can, making sure to rest 1 minute after each set. None of your sets need to be unbroken but the goal will be to keep the intensity high and minimize your rest while you are working to complete you ten reps and then doing your best to recover during your minute of rest.

Workout of the Day

5 rounds of 3 minutes on 1 minute off

12 lunge steps
9 kettlebell swings
6 box jumps

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
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Pick a kettlebell you can swing for 9 unbroken reps when you are fresh, but feel free to break the set up anyway you see fit. If box jumps aren’t happening today, grab a bike and knock out a few quick calories. To score this workout, you’ll start each interval with the lunges and record your total rounds and extra reps across all 5.

Skill

12x45s
1 hang squat clean

We’ll be working from the hang for today’s lifting. Make sure to start each lift by deadlifting it from the floor, pause, then make your way into your hang squat clean. If you are new to this lift you can catch the bar a bit higher and take your time getting set before heading into the squat portion of the lift. More experienced lifters will want to practice meeting the bar on their way down into to the squat. Focus on fast elbows and a tight core to catch the bar and keep your chest and elbows up as you stand to complete the lift.

Workout of the Day

AMRAP in 20 minutes
200m run
15 burpees to a plate
100m farmers carry

Just keep moving through today’s 20 minute AMRAP. Choose a 25, 35 or 45 lb. plate to jump or step up to to complete each burpee today. Choose a dumbbell and a kettlebell that force you to break up your farmers carry at least a few times throughout the workout.

standard: 40lb,20kg/25lb,12kg
rx: 50lb,24kg/35lb,16kg
sport: 65lb,32kg/45lb,24kg

Skill

AMRAP in 10 minutes
10 pull ups
rest 1 minute

For today’s skill work you can choose between strict and kipping pull ups based on what you feel like working on today. You’ll have ten minutes to complete as many sets of 10 pull ups as you can, making sure to rest 1 minute after each set. None of your sets need to be unbroken but the goal will be to keep the intensity high and minimize your rest while you are working to complete you ten reps and then doing your best to recover during your minute of rest.

Workout of the Day

AMRAP in 15 minutes
9 deadlifts
15 push ups
21 drag rope double unders

Choose a weight for your deadlift today that starts unbroken for all nine reps. Push ups can be scaled as usual, working from your knees or a box if you’re not quite ready for strict push ups from your toes. Choose an option that has you working hard for your reps but allows you to keep moving through the workout at a reasonable pace. Spend some time practicing drag rope double unders before the workout starts to decide on a set size for the workout. Spend 30-45 seconds with your jump rope in each round.

standard: 155/105 lb.
rx: 185/135 lb.
sport: 225/155 lb.

Skill

front squat
1-1-1-1-1

Spend some time working up in weight to a heavy single front squat today. Start with larger sets with an empty bar and slowly add weight as you decrease your set sizes. As soon as the bar starts to feel heavy you can complete single reps and either do five reps at one weight that is challenging or go up in weight until you find a max for the day. If you plan to truly max out make sure you have enough room between you and the rack to dump your bar if needed.

Workout of the Day

AMRAP in 15 minutes
10-20-30-40-50…
wall ball shots
step ups with medicine ball

To scale this workout choose a ball that feels manageable for both the wall balls and the step ups. The ball can also be left out of the step ups to make things a bit easier or if that is already a tough movement for you. Do your best to keep moving at a consistent pace and be smart about how you break up those later rounds!

standard: 16/12 lb., 24/20″
rx: 20/14 lb., 24/20″
sport: 25/20 lb. 24/20″

Skill

EMOM for 10 minutes
3 power cleans

spend 10 minutes practicing touch and go reps for a power clean or following yourself quickly and doing fast for all your reps. Focus on a smooth push through the ground as you pull from the floor and make sure to drop under the bar slightly to catch in a power position versus sending your hips forward. You should have time in each minute for your three lifts, plus some time to rest and recover before the next minute.

Workout of the Day

5 rounds of 2 minutes on 1 minute off
100m run
20 sit ups
max reps shoulder to overhead

Spend some time going over both the push press and push jerk to figure out how you want to most efficiently move your barbell from shoulder to overhead today. Each two minutes will start with a short run and a set of sit ups before moving on to the barbell. Ideally the run and sit ups take 30-45 seconds each leaving you with 45 seconds to a minute with your barbell in each round. If you’re worried the running and sit ups will take longer than this you can scale accordingly to insure you are getting a chance to hit some good sets of push press or push jerks in each round.

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

Workout of the Day

AMRAP in 20 minutes
5 kipping pull-ups
10 alternating dumbbell snatch
15 box jumps

In today’s workout, you have a difficult combo of complimentary movements in small set sizes. Pull-ups can be scaled by using bands or by performing ring rows. When it comes to the snatches, you don’t need to complete each set of ten unbroken, but it shouldn’t be unreasonable when you’re fresh or might have too heavy of a weight. Maintain a steady pace on the box jumps, jumping up and stepping down for each rep.

standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb

STRENGTH

3-5 rounds not for time
10 single DB/KB bulgarian split squats L (AHAP)
10 single DB/KB bulgarian split squats R
10 unbroken touch and go deadlifts (building)
Rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
max set deficit push ups
20 gorilla rows
max set regular push ups
rest 2+ minutes between rounds

Workout of the Day

AMRAP in 20 minutes
9-15-21-27 …
lateral burpees
thrusters
400m run after every round

Today’s workout is a difficult ascending AMRAP of thrusters and burpees with a 400m run after each set to reset and recover for the next round. Use a weight light enough that allows you to perform large sets of thrusters when you get to the barbell. Ideally, the set of nine you do unbroken and in the round of 15 you might break it up once. Obviously, you can break the sets up however you feel is appropriate, but if the load on the bar forces you to do small sets or singles, then you’ve likely gone too heavy. Lateral burpees can be scaled by stepping over the bar rather than jumping, or skip the bar altogether and perform vanilla burpees.

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

Skill

6 rounds of 60s on 30s off
max set of strict pull-ups into plank hold in remaining time

Choose a pull-up option that gets you between 5-10 pull ups in each round. Banded pull-ups or ring rows are great scaling options as always. Get into a plank hold as soon as you finish your pull-up set to make the most out of each minute!

Workout of the Day

AMRAP in 20 minutes
20 alternating dumbbell hang clean and jerks
50 double unders
200m run

Spend some time going over the dumbbell movement for today. You’ll want to nail the transition from rep to rep to make these more manageable. Double unders can be scaled by volume to something that takes you about 1 minute or less to get through each round.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb

Skill

EMOM for 10 minutes
2 back squats

We’ll be working from a rack for today’s fast-paced lifting session. You’ll complete two back squats EMOM for ten minutes. There’s a quick turnaround between sets, so target a slightly lower weight than if you were lifting without a clock. Remember to review back squat safety and spotting so if you do go heavy, you’ll be able to re-rack the bar with assistance.

Workout of the Day

AMRAP in 15 minutes
10 wall ball shots
7 kettlebell swings
4 kettlebell weighted step ups

Today’s workout is a tough combo of movements with fairly small set sizes. Because the set sizes are small, this is a great opportunity to test out a heavier weight than you might normally use if you are feeling up for it. Either way, remember there are multiple ways to scale each movement. When it comes to wall ball shots, they can be scaled to air squats. With kettlebell swings, you can adjust not only the weight but the height of the swing as well. For step ups, you can use a lower box, lighter weight, or even ditch the weight altogether. In the end, your score will be your total number of rounds and reps completed in 15 minutes.

standard: 16/12 lbs, 24/16 kg
rx: 20/14 lb, 28/20 kg
sport: 25/20 lb, 32/24 kg

Skill

12x45s
1 power snatch with a 2-second pause at the knee + 1 hang power snatch

Today’s skill work is a difficult two position snatch drill. Start by pulling the bar from the floor with your hips and shoulders rising together. Pause briefly at the knee before creating vertical drive by aggressively opening your hips. Reset your stance and safely lower the bar to the hang position before starting the second snatch.

Workout of the Day

with a clock set for 12 minutes
1 minute of rowing for calories
1 minute of box jumps
2 minutes of rowing for calories
2 minutes of box jumps
3 minutes of rowing for calories
3 minutes of box jumps

Your workout today features an ascending interval time format where you’ll work for 1, 2 and then 3 minutes at each of two stations. Consider that your first couple of rounds are just a warm up so be careful not to go all out in those first few minutes. In the end your score is your total number of reps across all six stations.

standard: 20/20″ box
rx: 24/20″ box
sport: 24/20″ box