Author: Matt Pedri

Workout of the Day

3 rounds for time
400m run
15 box jumps
12 clean & jerks
9 thrusters

This three-round workout will heavily tax your legs and shoulders as you move through the run, box jumps, and two barbell movements. Pace the 400m run so you can jump right into a steady rhythm on the box jumps. For the clean and jerks and thrusters, select a moderate weight that allows you to chip away in small, quick sets without resting for too long. To scale, reduce the run distance, step up on the box instead of jumping, and lower the barbell load to maintain a consistent pace across all three rounds.

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb

SWEAT

EMOM for 9 minutes
6-7-8-9-10-9-8-7-6 burpees

Rest 1 minute

EMOM for 9 minutes
10-11-12-13-14-13-12-11-10 calorie row
8-9-10-11-12-11-10-9-8 calorie row

Rest 1 minute

EMOM for 9 minutes
8-9-10-11-12-11-10-9-8 air assault bike calories (m)
6-7-8-9-10-9-8-7-6 air assault bike calories (f)
Rest 1 minute

Skill

12×45 seconds
1 squat snatch w/ pause below the knee

For each of 12 reps, pull from the floor and hit a distinct pause just below the knee to reinforce good positioning and tension. From the pause, explode upward and receive the bar in your squat stance. If you’re still working on catching the bar below parallel, ride the bar down to full depth. Remember that mobility can be a big limiting factor when it comes to the squat snatch. If you’re still working on mobility scale the movement to power snatches.

Workout of the Day

AMRAP in 15 minutes
100m run
15 deadlifts
100m run
12 weighted step overs

Use the short runs as recovery for the weighted movements in this 15-minute AMRAP. For the deadlifts, choose a moderate load you can complete in two to three sets while maintaining a flat back. Hold the dumbbell anyway you find comfortable and find a steady rhythm for the weighted step-overs. To scale, reduce the barbell and dumbbell weights, lower the box height, or swap the runs for a short distance on a machine.

standard: 135/95 lb, 30/20 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb

Skill

12×45 seconds
1 squat clean w/ pause below the knee

For each of 12 reps, pull from the floor and hit a distinct pause just below the knee to reinforce good positioning and tension. From the pause, explode upward and receive the bar in your squat stance. If you’re still working on catching the bar below parallel, ride the bar down to full depth.

Workout of the Day

AMRAP in 15 minutes
12 lateral burpees
9 front squats

Start with a sustainable pace on the lateral burpees so you can attack the barbell movement in larger sets. When it comes to the front squats, keep your elbows high and your chest up to maintain an upright torso, choosing a weight you can complete in one or two quick sets. To scale, reduce the barbell load and/or perform standard burpees if stepping or jumping laterally over the bar is an issue.

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb

Skill

EMOM for 10 minutes
:30s SHSPU or Strict Press

For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete as many reps as possible of handstand push up reps or strict press reps for thirty seconds of each minute for ten minutes. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength.

Workout of the Day

AMRAP in 12 minutes
5-10-15-20 …
sit-ups
10-20-30-40 …
double unders

This 12-minute AMRAP has an ascending rep scheme, with sit-ups increasing by five reps and double unders increasing by ten reps each round. Find a steady pace early on, as the volume will build quickly in the later sets. To scale, swap the double unders for single unders or adjust the core movement to maintain a consistent rhythm throughout the workout.

standard: single unders
rx: as written
sport: toe-to-bar

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

6 rounds of 2 minutes on 1 minute off
4 pull-ups
6 kettlebell goblet walking lunge steps

Choose a weight that you can hold securely for the goblet walking lunges and settle in for six fast-paced, two-minute intervals. With a short rep scheme, the goal is to cycle through the work quickly and maximize your rest before the next round begins. To scale this workout, choose a lighter kettlebell or feel free to modify the pull-ups to ring rows.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24kg chest to bar, one arm overhead

Skill

12x45s
1 split jerk

We’ll be working on a classic barbell lift today. You’ll have 12 opportunities to practice your footwork in the split jerk. Clean the bar to your shoulders and set your hands and feet in the optimal position to drive the bar upwards aggressively and then drop under the bar in a strong lunge position. To reset your feet, bring your front foot back and then your back foot forward.

Workout of the Day

AMRAP in 15 minutes
10 alternating dumbbell snatch
7 box jumps
4 one arm dumbbell push jerks

We’ll be using dumbbells today for a couple of different movements! Choose a weight that you can use for both the alternating snatches and the one-arm push jerks, and settle in for this 15-minute AMRAP. To scale this workout, choose a lighter dumbbell and swap out the box jumps for step-ups if this volume of jumping isn’t happening today.

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

Workout of the Day

AMRAP in 20 minutes
400m run
21 medicine ball sit ups
12 weighted step overs with medicine ball

We’ll be using medicine balls again today but not for wall balls! Choose a ball that you can use for both the sit ups and the step ups and settle in for this 20 minute AMRAP. To scale this workout choose a light ball or feel free to leave the ball out of one or both movements.

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

Workout of the Day

AMRAP in 25 minutes
1 round, then 2 rounds, then 3 rounds…of
3 power cleans
9 wall balls

*200m run after you complete each set of rounds

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.

Skill

deadlift
2-2-2-2-2

work up to a heavy double deadlift today or carry one weight across for five sets of two. Make sure to do plenty of warm up sets on your way up to your heavier lifts. The goal should be two touch and go reps so make sure you can maintain this with the weight you choose for your working weight.

Workout of the Day

6 rounds with 1 minute at each station
air assault bike calories
double dumbbell burpee deadlifts
rest

There’s a chance this will be a new movement for some of you today! After a minute on the bike you’ll head over to your set of dumbbells for double dumbbell burpee deadlifts. These are similar to devil press except that you’ll have a dumbbell in each hand during the burpee portion and then once you get your feet up between the dumbbells you’ll stand up to complete a deadlift before heading back down into your next rep. Practice the transition out of the burpee to ensure you’re picking up the dumbbells with a flat back for every rep. Your score will be total reps at the end of 18 minutes.

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

Skill

2 rounds of tabata alternating between
calories on the rower
toes to bar

We’ll work through 16 rounds on a tabata clock alternating between time on the rower and toes to bar reps. Spend some time figuring out the best way to scale toes to bar to your current skill level so that you can get the most out of today’s skill work.

Workout of the Day

AMRAP in 15 minutes
12 box jumps
9 power snatches

Choose a weight for your barbell that feels manageable for sets of 5-10 for the power snatch. The goal should be to get through the 9 snatches in 2-3 sets every round. Settle into a sustainable pace for this workout today and keep moving!

standard: 75/55 lb. 20/20″
rx: 95/65 lb. 24/20″
sport: 115/85 lb. 24/20″