Author: Matt Pedri

Workout of the Day

AMRAP in 20 minutes
3-6-9-12-15 … *
squat cleans
push-ups

*21 sit ups after every round

Spend some time squat clean technique and good solid push up form before today’s workout. Your coach will give you guidance on weight so that you feel like you’re working evenly between the barbell and your push ups. At the end of each round you’ll complete a set of sit ups. The rep count for the sit ups won’t change but your squat clean and push up reps will go up by 3 each round.

standard: 95/65 lb.
rx: 135/95 lb.
sport: 165/115 lb., ring dips

Skill

12x45s
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

3 rounds of 5 minutes on 1 minute off
400m run
100 double unders
max reps alternating devil press

Spend some time before the workout practicing double unders and coming up with a plan for yourself that will challenge you but also leave you with plenty of time with the dumbbell in each round. You’ll want to budget (roughly) 2-2:30 for the run, 1:30 with the jump rope and then the remainder of your time doing devil press. Make sure to adjust the jump rope reps or the run if needed to guarantee time at your dumbbell!

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

Skill

EMOM for 10 minutes
:20s of strict press or strict HSPU

choose between two skills today for our ten minute EMOM. If you choose strict press you’ll want to go with a weight that allows you to work for the majority of the 20 second work period.

Workout of the Day

10 rounds of :30s at each station
pull-ups
goblet lunge steps
rest

You can choose between kipping pull ups or strict pull ups for the workout today. Choose a scaling option here that keeps you moving during each work period. Jumping pull ups, banded pull ups or ring rows are always a good choice. For the goblet lunges you’ll hold a kettlebell goblet style while either stepping back, stepping forward or walking to complete your lunges. Your score today will be total reps at the end of ten rounds.

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.

Skill

12x45s
2 hang squat cleans

Another great day to practice hook grip if you’re not already doing it! You’ll be on a 45 second timer today and completing 12 sets of 2 hang squat cleans. Practice fast elbows as you drop under the bar and travel all the way down into your squat for both reps. Add weight as you go if things are feeling good.

Workout of the Day

AMRAP in 15 minutes
15 wall ball shots
5 deadlifts

Choose a deadlift weight that you are fairly comfortable with for sets of five throughout the majority of the workout. Take a second after your 15 wall balls to set up for your deadlift to guarantee a strong position as you pull the bar from the floor.

standard: 16/12 lb., 155/105 lb.
rx: 20/14 lb., 185/135 lb.
sport: 25/20 lb., 225/155 lb.

Skill

EMOM for 10 minutes
3 front squats

work from the rack for this ten minute EMOM of front squats. If classes are large find someone to pair up with that is close to your same height and planning to squat similar weights. Plan to either choose one weight for all 30 squats or add weight as you go to work up to a challenging set of 3 over ten sets.

Workout of the Day

AMRAP in 20 minutes
200m run
15 push press
10 lateral burpees

Choose a weight for the push press that allows you to get through each set of 15 in 2-3 sets, even when you are fatigued at the end. Practice a strong dip and drive before pressing the rest of the way out with your arms rather than dropping under the bar like you would with a push jerk. Burpees can be scaled by stepping over the bar rather than jumping or skip the bar altogether and just stay on one side the whole time for your burpees.

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

Skill

EMOM for 10 minutes
2 hang power cleans

Today’s skill work gives you a chance to practice cycling hang power cleans at a weight that is heavier than you might choose in a workout. Ask your coach about using hook grip! If you’ve never tried it today is the perfect day to give it a try!

Workout of the Day

AMRAP in 10 minutes
alternating dumbbell power snatches *

*6 box jumps EMOM

Every minute on the minute for ten minutes you’ll complete six box jumps before heading to your dumbbell to complete as many alternating dumbbell snatches as possible with the time remaining in each minute. Box jumps can be scaled to the same number of step ups or a smaller number of bike calories. Your score will be the total dumbbell snatch reps you complete at the end of ten minutes.

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

Workout of the Day

AMRAP in 20 minutes
400m run
21 pull ups
12 front squats

Kipping pull ups will likely be the best choice to get through each round today. As always banded pull ups or ring rows are great scaling options. You’ll be taking your bar from the ground for each set of front seats but feel free to go a bit heavier today if you’re comfortable. Choose a weight that you would need to break up into at least 2 sets.

standard: 115/75 lb.
rx: 135/95 lb.
sport: 155/105 lb.

Workout of the Day

7 rounds of 2 minutes on 1 minute off
3 burpee box jumps
5 power snatches

This workout consists of 7 rounds where you will work for 2 minutes and rest for 1 minute. To scale the burpee box jumps, perform step-ups, use a lower box, or switch to standard burpees. Power snatches can be scaled by load. Make sure the weight is light enough that the reps can be completed in one or two sets; if you are starting out with single reps, you may have gone too heavy.

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

Skill

E2MOM for 10 minutes
5 back squats + max set of push ups

We’re squatting on the clock again today with a little twist. On a two minute timer you’ll be completing 5 back squats plus one max set of push ups. Make sure to choose weights for the squats that you can guarantee for 5 reps every time and push the set sizes on your push ups to see what you can do!

Workout of the Day

“Grace”
for time
30 clean and jerks

Today’s workout is a classic benchmark. Plan for quick singles or small sets and make sure to choose a weight you are comfortable lifting under fatigue. The fun really sets in around rep 15 so you’ll want to make sure you still have some gas in the tank when you get there!

P.S. Happy Birthday Coach Matt! Thanks for keeping us fit and having “fun” all at the same time!

standard: 95/65 lb.
rx and sport: 135/95 lb.

Skill

EMOM for 8 minutes
:20 seconds of single unders
:20 seconds of double unders
:20 seconds of rest

This EMOM will be sure to test your shoulder stamina along with the double under skill. The first 20 seconds will be just for single unders followed by 20 seconds of double unders or double under attempts and then you’ll have a quick 20 seconds to rest and regroup before the next round.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
200m run
25 sit-ups
max reps kettlebell swings

Each three minute window today will have a buy in of a 200 meter run and 25 sit-ups before working through as many kettlebell swings as possible with the time left remaining. If you are at all worried about making it to the kettlebell in each round make sure to talk to your coach about scaling the run distance or sit-up volume to make sure that you get some swings in every round.

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.