Author: Matt Pedri

Skill

strict weighted pull-ups
5-5-5-3-3-3-2-2-1-1

Follow this rep scheme to get some volume in for weighted pull-ups today. You can start light and add weight as the reps decrease. If you’re not ready for weight, this same volume of pull-ups can be done without weight or with bands or ring rows.

Workout of the Day

AMRAP in 20 minutes
400m run
30 alternating dumbbell snatches
20 box jumps

In this 20 minute AMRAP we’ve got two high rep movements paired with a run. Performing all 30 snatches in a row isn’t a requirement of course, but you should be comfortable with the weight you choose such that you can get all 30 done in a few large sets. For the box jumps, the volume is fairly high so you’ll want to start with a cadence that allows you to jump up and step down under control and at a sustainable pace. If jumping isn’t happening today you can scale to step ups or even a high intensity sprint on the air assault bike or knock out a set of 10 burpees.

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

Skill

Strict Press
2-2-2-2-2

Work up to a challenging set of 2 strict press today. Focus on a tight trunk and core as you press overhead. Small amounts of weight will make a big difference so make sure not to add too fast!

Workout of the Day

AMRAP in 12 minutes
3 front squats
6 push ups

We’ll set a timer for 12 minutes where you’ll work through as many rounds as possible of a small set of push-ups and front squats. The set size is small, which means this is a great opportunity to try scaling up a little higher than you might normally for a high-rep metcon. Either way, make sure you maintain an upright torso during your squats and keep your elbows up. When it comes to push-ups, the highest standard is moving your hips and shoulders together without snaking or pivoting at the shoulders. The full rep means your chest hits the deck, and your arms are fully extended at the top. To scale, try using a box to raise the floor or work the floor with knee push-ups.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb, SHSPU

Skill

E2MOM for 10 Minutes
8/5 calorie air assault
then straight set of kipping toe-to-bar

partner up on a bike if classes are large for today’s skill work. You’ll have five chances for a quick sprint on the assault bike followed by one set of toes to bar. If you are new to this skill find a scaling option that has you practicing the kipping swing cadence while bringing your feet to a height that feels manageable. If you are comfortable with the toe to bar skill you can use this as a chance to push your set sizes and see what you can hold on to.

Workout of the Day

AMRAP in 15 minutes
3-6-9-12-15 …
power cleans

9 lateral burpees after every round

You’ll want a medium weight barbell today that you can do small touch and go sets with or quick singles. To scale the burpees you can step over the bar or just stay in place without moving laterally. The number can also be cut down to 6 or 7 reps if needed. Your score at the end of the workout will be the last round you completed of cleans plus the nine burpees and any extra reps in the next round.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb

Skill

EMOM for 10 minutes
10 double unders +
1 squat clean

For today’s skill work, we’ll be lifting with a minute timer again, but this time around we’ll be performing one squat clean every minute with a short buy-in of 10 double unders. If you’re new to double unders, this is a perfect opportunity to start learning the skill. Give yourself about 10 to 15 seconds max to attempt double unders. And then transition to the barbell regardless of where you end up with your jump rope. When it comes to the squat clean, start light and increase the load across the EMOM working up to a moderate effort lift for the day.

Workout of the Day

AMRAP in 12 minutes
wall ball shots \*

\* 4 medicine ball step ups EMOM

We’ll put 12 minutes on the clock for today’s workout, where your score will be the total number of wall ball shots you complete across all 12 minutes. There is one catch, though: you’ll need to start every minute starting at 0:00 with four med ball step-ups. So grab yourself a box and a medicine ball you can comfortably do step-ups with. If adding weight to the step-ups increases the difficulty too much, feel free to do bodyweight step-ups or just lunges on the floor. Either way, you want to be able to work for most of the minute, resting briefly between sets before getting back up on the box.

standard:16/12 lb
rx: 20/14 lb
sport: 25/20 lb

Skill

EMOM for 10 minutes
1 power clean + push press + front squat

We’ll spend 10 minutes today working on a difficult barbell complex. The intent here is that you hang on to the barbell throughout all three movements. Hitting all three lifts together will likely mean you’ll be working at a little bit lighter weight than you might normally with any of these movements on their own. Start with a light weight and work up to a strong effort lift for the day or hold one weight across all 10 sets and focus on technique.

Workout of the Day

AMRAP in 15 minutes
15 sit-ups
10 kettlebell swings
5 strict press

Grab an abmat, kettlebell, and load up a barbell for today’s workout. Pay special attention to your strict press weight. It’s not a requirement to do each round of strict press unbroken, but you do want a weight light enough that 5 is not an issue when you’re fresh. The strict press falls off fast to prep yourself for each set, and do your best to maintain strict form rather than reverting to push press.

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb

Workout of the Day

AMRAP in 20 minutes
400m run
200m pinch plate carry
20 burpee box jumps

Grab two bumper plates and a plyo box for today’s workout. We’ll start with a 400-meter run, and then you’ll come back to the gym and grab your bumper plates and carry them 200 meters, holding them at your sides. 200 is a fairly long carry, so be conservative if you need to; it’ll get challenging no matter what.
When you’re inside the gym, you’ve got to knock out 20 burpee box jumps. If jumping is a challenge, you can always do step-ups or vanilla burpees. In the end, your score will be all the rounds you complete plus any additional reps in your last incomplete round. Remember that you can always shorten that last run or carry to get it in under the time cap if need be.

standard: 15/10 lb, 20/20″
rx: 25/15 lb, 24/20″
sport: 35/25 lb, 24/20″

Workout of the Day

10 rounds of 90 seconds on 30 seconds off

[odd]
30 double unders
then
max reps of power cleans

[even]
30 double unders
then
max reps of toe-to-bar

For today’s workout, you’ll have five 90-second work periods at each of two stations. In station one, load up a barbell for power cleans. The benchmark weights are a little heavier than normal, so use this opportunity to test a heavier weight if you are ready, but ensure that your mechanics are sound and your lifts are under control throughout the workout. At station two, you’ll perform toe-to-bar. Toe-to-bar can be scaled by performing hanging knee raises, v-ups, or sit-ups depending on what kind of stimulus you are looking for. Each round has a double under buy-in. If you are new to the movement, scale down the volume so you complete all 30 reps in around 30 seconds.

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

Skill

12x30s
2 power snatches

You can choose to complete your two lifts as quick singles or a touch and go set. Focus on a controlled pull from the floor, explosive hip drive and a quick turnover as you lock out the bar overhead.

Workout of the Day

AMRAP in 15 Minutes
wall ball shots ⁎

⁎ Run 200m every 3 minutes starting at 0:00

You’ll have 15 minutes on the clock to complete as many wall ball shots as possible but we’ll heading out on a 200 meter run at the 0:00, 3:00, 6:00, 9:00, and 12:00 minute mark. You’ll want to work through large set sizes but break up the reps as often as needed to ensure you can hustle through the run to get back to work when you return to the gym.

standard:16/12 lb
rx: 20/14 lb
sport: 25/20 lb

Skill

8x90s
Straight set of strict pull-ups
+
handstand drill (wall walk, freestanding handstand)

For today’s skill work, we’ll use a 90-second interval timer and start each round with a straight set of strict pull-ups using whatever scaling method is appropriate for you. That could mean banded pull-ups or ring rows or even upright rows with a dumbbell. If a max set is in the teens for you, consider adding some weight in each round. Either way, you’ll want to attempt a sustainable number that you can maintain for 8 rounds without going to failure. Immediately after your set of pull-ups, use the additional time to work on a handstand skill appropriate for you. That could mean a wall walk, handstand hold, free-standing handstand, or even a short handstand walk.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
hang power clean
push press

12 minutes on the clock and barbell for this difficult ascending ladder. You’ll start the workout by performing 2 hang power cleans and then 2 push press and then add 2 reps every round. You’ll be using one barbell for the workout so pick a weight based on which movement is more difficult for you. Pace yourself in the early “warm up” rounds and expect to break up your set sizes early. Don’t forget it usually makes sense to add some rest prior to your last hang clean so you start with a solid set of push press without adding additional reps to bring the bar to the front rack.

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

Skill

EMOM for 10 Minutes
1 clean & jerk

This workout is an opportunity to work on your clean & jerk technique under light to moderate load. Start light and work up to a strong effort lift for the day if your mechanics are sound, or keep the load light and work on technique. Choose a weight that allows you to maintain excellent form throughout all 10 minutes, prioritizing quality over quantity.

Workout of the Day

AMRAP in 15 minutes
15 medicine ball sit-ups
12 medicine ball step ups
9 box jumps

We’ll have 15 minutes on the clock for today’s triplet of medicine ball sit-ups, step-ups, and box jumps. Hanging on to the medicine ball for 27 reps will be tough, but you can use it to your advantage by getting a little bit of momentum when transitioning from the floor to upright during the sit-ups. For the step-ups, you can hold it anyway you like or ditch it altogether as your best scaling option. If you need to scale the box jumps, rather than doing more step-ups, grab an Air Assault bike and do a short sprint for a few calories.

standard:16/12 lb
rx: 20/14 lb
sport: 25/20 lb, 9 toe-to-bar