Author: Matt Pedri

Skill

EMOM for 10 minutes
2 front squats

Choose one weight for all ten sets or build as you go. We’ll take the bar from the rack for this skill work and can partner up to share bars in bigger classes. Focus on an upright torso and full depth squat for each rep.

Workout of the Day

With a clock set for 12 minutes
1 minute of kettlebell swings
1 minute of wall ball shots
2 minutes of kettlebell swings
2 minutes of wall ball shots
3 minutes of kettlebell swings
3 minutes of wall ball shots

In bigger classes the order of movements can be switched to share equipment and space if needed. Half of the workout happens in the final two intervals so plan accordingly and save a little in the tank.

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

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 momentum and then progressively raise the knees and feet up towards the bar across a few reps.

Workout of the Day

for time
50-40-30-20-10 *
sit-ups
step ups

*200m run before every round

Today’s workout is a descending couplet of two bodyweight movements with fairly high volume for each. You’ll start each round with a short run. Step-ups can be scaled with a lower box if you find the standard heights are too tall. Remember that you can also scale the volume of the whole workout by skipping the round of 50 and making this a four-round workout of 100 reps each. If evening classes are too hot for running you can switch out the 200m runs for a 4-500m bike.

standard: 20/20″”
rx: 24/20″”
sport: 24/20″, 30-25-20-15-10 GHD Sit up”

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

We’ll practice two overhead movements today. The push press will likely be the limiter so use that lift as your guide when adding weight. Focus on a vertical dip and drive for both movements and a fast drop and punch with the arms for your split jerk.

Workout of the Day

AMRAP in 12 minutes
1-2-3-4-5-6…
deadlift
push-up

You’ll want your deadlift weight to be pretty manageable today. You should be able to make it fairly far through the ladder with unbroken reps with the weight you choose. Find the most difficult push up you can do while still moving through your reps at a decent pace.

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

Skill

EMOM for 10 minutes
10 double unders then
straight set of strict pull-ups

Today is a chance to practice double unders and get some pulling volume in. Strict pull ups, banded pull ups or all good options. Depending on your comfort level with double unders you can adjust the number down to a smaller set or plan for 10 singles with one double under attempt.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 box jumps
6 alternating dumbbell snatches
9 air squats

We’ve got a pretty straight forward triplet today. Do your best to keep your transitions quick to maximize your rounds in each 3 minute window. Focus on full range of motion squats and use those reps as a chance to catch your breath before moving on to the box jumps and snatches. If you can’t jump choose between either step ups or bike calories.

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

Skill

20x30s
1 hang squat clean

Complete one squat clean every 30 seconds for 20 rounds. If you’re unable to squat you can do hang power cleans instead. Focus on an explosive hip drive and a quick and controlled drop under the bar. Drive your chest and elbows up as you stand to complete each lift.

Workout of the Day

AMRAP in 15 minutes
10 front rack walking lunge steps
7 lateral burpees
4 strict press

Select your weight today based on the strict press. Make sure you can complete all four reps unbroken when the workout starts and through at least a few rounds after that. If you are forced to do single reps at any point you have gone too heavy. Scale the burpees with a step over if needed or just stay in place for the burpees if they are hard enough on their own. The lunge can be done with no weight or even with a light dumbbell rather than the barbell to make things a little more manageable.

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

Workout of the Day

with a clock set for 21 minutes
at 0:00
row 1000/750m then max reps one arm alternating devil press
at 7:00
bike 2500/2000m then max reps of weighted dumbbell step ups
at 14:00
run 1000m

You’ll be working through three stations today, with seven minutes to complete a lengthy buy-in and max reps of a movement at stations 1 and 2. At station 1, you’ll start on the rower before transitioning to your dumbbell and knocking out as many reps as you can of alternating devil presses with your remaining time. At station 2, you’ll start on the bike and grab your dumbbell again to complete as many step-ups as you can with your remaining time.

To finish it off, we’ll all head out on a run at the 14-minute mark, down to Cantrill and back. When it comes to the bike and the rower, adjust the distance if you need to so that you finish with about 3 minutes left for reps at both of those stations. In the end, your score will be your total reps across stations 1 and 2, as well as your time for the final run.

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

Workout of the Day

for time
40 thrusters
400m run
30 thrusters
400m run
20 thrusters
400m run
10 thrusters

You’ll want your bar to be nice and light today to get through this high rep thruster workout. Spend some time going over good efficient thruster technique and then pick a weight that is right for you. The volume of the thrusters can also be scaled as can the run distance.

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

Skill

10×3
strict weighted pull-ups

We’ll spend some time working on strict upper body pulling strength today. To scale the movement, remove the added weight and perform strict bodyweight pull-ups, banded pull-ups, or ring rows. If you’re unsure what weight to use, start at body weight and increase weight across 10 rounds, increasing the weight as you go. Likewise, you can start with a strong band assist and increase the difficulty across several rounds.

Workout of the Day

4 rounds with 1 minute at each station
row for calories
medicine ball sit ups
burpee box jumps
rest

This workout consists of 4 rounds where you will work for 1 minute at each station. Your score is the total number of calories and reps completed across all rounds.

When it comes to the sit-ups, you can scale by using a lighter ball or removing the weight altogether. To scale the burpee box jumps, step back and step up for the burpee and step-ups instead of box jumps, and use a lower box or perform step-ups.

standard: 20/20″, 16/12 lb
rx: 24/20″, 20/14 lb
sport: 24/20″, toe-to-bar

Skill

E2MOM for 10 minutes
8/5 calorie bike sprint + max set of push ups

Pair up or get into groups on a bike if classes are large for today’s skill work. You’ll start with a hard effort on the bike followed by a max set of push ups. Choose a difficulty level for your push ups that allows you to complete at least 5 reps every round.

Workout of the Day

AMRAP in 20 minutes
5 goblet squats
10 kettlebell swings
15 drag rope double unders

Spend some time practicing double unders today with the drag rope. The heavier rope takes a lot more effort for each rep so the set size is quite small in each round. Scale it down further if needed or grab a regular rope to simplify the movement. Even 2 or 3 double under reps in each round will make a big difference. Choose a kettlebell that you are comfortable with for both the swings and the squats.

standard: 24/16 kg. 25 drag rope singles or regular rope DU’s
rx: 28/20 kg.
sport: 32/24 kg.

Skill

deadlift
2-2-2-2-2

spend some time working up to a heavy deadlift double. Focus on a smooth pull from the floor and make sure you are able to stick to a touch and go rep for your second rep of each set.

Workout of the Day

AMRAP in 15 minutes
10 pull ups
10 alternating dumbbell snatches
10 overhead walking lunge steps

Choose a version of pull ups that get you through the set of 10 in 2-3 sets. Kipping, strict, banded, jumping pull ups or ring rows are all great options. Give the overhead position a try with your dumbbell but if it’s not happening for you due to shoulder mobility etc. feel free to do goblet lunges instead or even bodyweight lunge steps!

standard:40/25 lb.
rx: 50/35 lb.
sport: 65/45 lb. C2B pull ups