Author: Matt Pedri

Skill

12x45s
Straight set of SHSPU or strict press

Take your pick today from either getting upside down or putting a barbell over your head! You’ll complete one set of either strict handstand push ups against a wall or choose a weight for your strict press that you are comfortable with so that you can knock out a good set every interval opportunity. A suggested benchmark before attempting handstand push ups would be 10 strict regular push ups and a 1 minute handstand hold

Workout of the Day

AMRAP in 15 minutes
10 alternating dumbbell snatch
7 goblet squats
4 weighted step ups

You’ll be spending the whole workout today with your dumbbell so choose wisely. If there is one movement of the 3 that are more difficult for you make sure to choose your weight based on that movement. The dumbbell can be held any way you’d like for the step ups but do try to drive up with your working leg while keeping your chest up.

standard: 40/25 lb, 20/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″

Skill

EMOM for 10 minutes
1 clean and jerk

We’ll spend ten minutes today working on our clean and jerk. A squat clean and split jerk will usually be your best bet in terms of getting weight on the bar but the choice is up to you for this one. Id you’re new to the lift or working through a mobility issue feel free to work on the power clean and/or push jerk today. Either way you should start light and only increase the weight if your form and mechanics are sound.

Workout of the Day

With a clock set for 15 minutes

50, 35 or 20 pull-ups
then
AMRAP in remaining time of
21 sit ups
12 box jumps

This workout begins with a pull-up buy-in, followed by as many rounds as possible of sit-ups and box jumps in the remaining time.

To scale the pull-ups, perform jumping pull-ups or ring rows. To scale the box jumps, use a lower box or perform step-ups

standard: 20/20″, 20 pull-ups
rx: 24/20″, 35 pull-ups
sport: 24/20″, 50 pull-ups

Skill

EMOM for 10 minutes
2 power snatches

Spend ten minutes working on power snatches today. You can add weight as you go or stick with one weight for all 20 reps. Your two reps can be touch and go or done as singles but make sure you get them both done with plenty of time for recover before the next minute.

Workout of the Day

4 rounds with one minute at each station
row for calories
dumbbell overhead walking lunge steps
kettlebell swings
rest

We’ll get in pairs or groups in big classes to be able to share rowers and adjust the order of the stations to get everyone resting in the same minute. You’ll need a kettlebell to swing and a dumbbell for the lunge steps. If you can’t make the overhead hold happen in a safe way bring the dumbbell down to your chest for a goblet lunge or leave it out all together. If you are able to overhead lunge, do your best to keep the work even between arms. At the end of 4 rounds you’ll total up all your reps for one big number as your score today.

Skill

6x90s
2 front squats

We’re lifting on the clock again today. Spend some time warming up and working up in weight before starting the interval. Your first set on the clock should be a working set. If classes are large we will pair up and share bars and racks with one partner following the other

Workout of the Day

6 rounds of 2 minutes on 1 minute off
9 push ups
3 front squats

Today’s skill work should give you a good idea of how heavy your bar should be for today’s workout. You’ll take the bar from the floor for each set of front squats so you’ll want to be able to complete each set of 3 unbroken even if it’s hard. Go over the push up before the workout as well to find the best option for you to get some tough reps in but also keep moving through your rounds.

st: 115/85 lb
rx: 155/105 lb
sp: 185/135 lb

Skill

6-10 rounds not for time
max set of strict pull-ups
rest as needed between rounds

The amount of rounds you complete today may be dependant on the set sizes of your pull-ups. If you can complete large sets of strict pull ups you might need longer rest between your sets. Strict pull ups, banded pull ups, or ring rows are all great options today. Try to push yourself for those one or two extra reps even if it meana your set sizes decrease.

Workout of the Day

AMRAP in 15 minutes
200m run
12 burpees
20 alternating dumbbell power cleans

We’ve got a classic triplet today to kick off the week! All you’ll need for today’s workout is a dumbbell. You might find you can go a little heavier with the power clean than you might for a dumbbell snatch. Spend some time in the warm up figuring out what weight is best for you. The 20 reps do not need to be unbroken but you should be pretty comfortable with your dumbbell.

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

Workout of the Day

with a clock set for 20 minutes progress through each station switching stations every 5 minutes

[0:00] 75 wall ball shots then row for calories
[5:00] 1500/1250m air assault then max reps of kettlebell swings
[10:00] 50 wall ball shots then row for calories
[15:00] 1000/750m air assault then max reps of kettlebell swings

You’ll have four, five minute rounds to complete a buy in for each round and then max reps of either rowing for calories or kettlebell swings. Note that the buy in decreases between round 1 and 2. Ideally you’ll work through the buy in movement for each station in around 3 minutes. If the volume for that buy in would put you outside of that range, knock down the volume so you get plenty of time to score reps on the second movement.

st: 16/12 lb, 24/16 kg
rx: 20/14 lb, 28/20 kg
sp: 25/20 lb, 32/24 kg

Workout of the Day

5 rounds of 3 minutes on 1 minute off
200m run
then
max reps of power cleans

Spend some time working up to a moderately challenging power clean today for this five-round interval workout. Our benchmark weights are a little heavier than you might normally encounter, so feel free to take this opportunity to test a heavier weight than you might normally use in a typical metcon! With whatever weight you choose, ensure you maintain a flat back and consistent mechanics throughout the workout. In the end, your score will be the total number of cleans you complete across all 5 rounds.

st: 135/95 lb
rx: 185/135 lb
sp: 205/145 lb

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

spend some time going over technique for the push press and split jerk today. Focus on an identical dip and drive for both lifts. Practice recovering correctly from the split jerk as well by bringing your front foot back first and then your back foot.forward to meet it.

Workout of the Day

5 rounds for time
10 right arm dumbbell snatches
10 left arm dumbbell snatches
10 alternating weighted step ups w/dumbbell

Choose one dumbbell for today’s workout and a box that you are comfortable stepping up to. You’ll complete your snatches a little differently today doing all ten reps with one arm and then ten with the other rather than alternating arms for every rep. After your 20 snatches you’ll hang on to your dumbbell and move to your box for 10 weighted step ups. Alternate legs for each step up and hold your dumbbell in any way you would like. You could also choose to leave your dumbbell out of the step ups if that is a difficult movement for you.

standard: 40/25 lb. 20/20″
rx: 50/35 lb. 24/20″
sport: 65/45 lb. 24/20″

Skill

deadlift
2-2-2-2-2

spend some time working up in weight to a heavy deadlift double today. Focus on a controlled pull from the floor for each rep. If you want to keep things on the lighter side consider a different rep scheme of 5 sets of 5.

Workout of the Day

AMRAP in 20 minutes
400m run
30 double unders
20 sit-ups
10 push-ups

20 minutes on the clock today for this all-bodyweight workout. Running can be swapped out for the bike or the rower. If you are new to double unders, try to use this opportunity to make a few attempts every round by performing singles with a double under every 5 or 10 reps. Sit-ups can be scaled to crunches. For the push-ups, try working from the knees or with your hands elevated on a box. Either way, be sure your hips and shoulders rise together, and your arms are fully extended at the top.

standard, rx: as written
sport: drag rope double unders, toe-to-bar, SHSPU.

Skill

5 rounds each for time
20/15 row calories
immediately into :30s plank hold

rest as needed between rounds

if classes are large we will work in partners or groups with the rowers. Each row and plank combo should be a hard effort that requires rest afterwards. Make sure to rest long enough to recover a bit so that you can go hard in the next round. You can record your fastest effort.

Workout of the Day

AMRAP in 15 minutes
5 strict pull ups
10 goblet squats

spend some time figuring out what your best option is for pull ups in today’s workout. You will likely complete many rounds over 15 minutes so make sure your pull up set up allows for getting into and out of it quickly if you are using bands. Jumping pull ups could be a great option if you can do a few strict pull ups or are very close to getting your first one. If you’re opting for ring rows make them as difficult as possible so that you don’t feel like you’re doing 15 minutes of squatting. Choose a dumbbell or kettlebell today for the goblet squat that feels pretty manageable for all ten reps in a row when you are fresh.

standard: 40/25 lb.
rx: 50/35 lb.
sport: 32/24 kg.