AMRAP in 20 minutes
500m run
35 wall ball shots
20 toe-to-bar
Your first scaling option for this workout could be reducing the set sizes of the wall ball shots and toe-to-bar. 25 and 10, for example. Running can be substituted with a row or bike if needed. For wall ball shots, use a lighter ball, a lower target, or light goblet squats or even air squats. Toe-to-bar can be scaled by performing hanging knee raises or sit-ups.
standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb
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.
6 rounds of 1 minute at each station
two arm devil press
row for calories
rest
We’ll partner up today for this couplet. You’ll need two dumbbells for devil press and a rower to share. In groups of two, you’ll start on one of the two stations, rotating after one minute and resting at the same time. To scale the devil press, you can remove one of the dumbbells and alternate arms or even remove the dumbbells altogether and perform vanilla burpees.
st: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb
6x90s
4 back squats
Today you’ll have 6 opportunities to complete a set of 4 back squats using a 90-second interval timer. The turnaround is fairly quick between sets, so plan on keeping the load a little lighter than you might normally when lifting without a clock. If you do decide to go heavy, grab some spotters and review back squat safety.
AMRAP in 12 minutes
2-4-6-8-10 …
goblet lunge steps
kettlebell swing
We’re using an ascending rep scheme for today’s workout with two difficult weighted movements. In terms of difficulty, the lunges probably take the prize between the two, so spend some time choosing the weight you’d like to use and test it out thoroughly, holding the dumbbell goblet style at your chest. If needed, lunges can be scaled by performing them at bodyweight. Remember that kettlebell swings can be scaled by finishing the top of the rep to eye level as well as lowering the weight if needed.
standard: 24/16kg
rx: 28/20 lb
sport: 32/24 kg
EMOM for 10 minutes
1 squat clean thruster
Spend ten minutes today working on the squat clean thruster. Start by pulling the bar from the floor with your hips and shoulders rising together before opening the hips aggressively. Catch the bar as you descend into the bottom of your front squat. As you stand up, drive the bar up and finish with a push press and lock the bar out overhead. This is a complicated lift, so start light and increase only when you can do so without compromising your technique.
for time
21-15-9
Thruster
Pull-up
Thrusters should be scaled by lowering the load to weight light enough to be complete each round in at least 3 to 4 sets; if you are forced to do singles, you may have gone too heavy. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.
standard: 75/55 lb, Jumping pull-ups
rx,sport: 95/65 lb
deadlift
3-3-3-3-3
work up in weight to a heavy set of 3 deadlifts today or choose one challenging weight and carry it across for 5 sets of 3. Focus on a smooth and controlled pull from the floor. The goal here is touch and go reps for all 5 sets so make sure you can maintain that as the bar gets heavier.
AMRAP in 15 minutes
12 box jumps
9 push ups
6 burpee box step ups
You’ll just need a box for today’s workout. If you’re not planning to jump for the box jumps you can switch out the box jump reps for 9/6 calories on the bike since we’ve got step ups paired with the burpees already. Step up are always ok if you prefer that scaling option If you’re not ready for strict push ups from your toes approach the push up reps as you normally would with hands on a box or working from your knees. If you can do a few reps from your toes try splitting the reps between toes and knees, something like 3 and 6 to get the 9 reps done.
standard: box push ups, 20/20″
rx: 24/20″
sport: SHSPU, 24/20″
8x45s
straight set of strict pull ups
choose a pull up version that feels repeatable but also challenging. Banded pull ups, ring rows or even jumping pull ups with a controlled descent will work today. Shoot for 3-5 or more pull ups per round.
AMRAP in 20 minutes
200m run
30 sit-ups
20 push press
spend some time testing out your push press weight before the workout starts. You’ll want to pick a weight that won’t make the push press reps feel like the dominating part of the workout. Plan for sets of 5 or more every time you pick up the bar. Take the run and sit ups at a steady pace so that you’re ready for the push press each round.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
5 rounds of 3 minutes on 1 minute off
100m uneven farmer carry
30, 25, or 20 wall ball shots
max reps drag rope double unders
Today’s workout consists of 5, 3 minute chippers where you’ll work through a farmer carry down to the wall and back, knock out a large set of wall ball shots and then spend your remainging time attempting to get as many double unders as possible in your remaining time. You’ll want to be able to complete your wall ball shots at about the 2 minute mark in each round to give yourself ample time for the double unders. Adjust not only the weight but the total number of wall ball shots you attempt in order to finish in that time frame. In the end your score will be the total number of double unders you complete across all 5 rounds.
standard: 20 wall ball shots, 16/12 lb.
rx: 25 wall ball shots, 20/14 lb.
sport: 30 wall ball shots, 20/14 lb.
On a 20 minute clock
run 100m then
1 round of
9 deadlifts
6 push-ups
3 hang power cleans
run 100m then
2 rounds…
increasing by 1 round for 20 minutes
You’ll want to choose your weight based on the hang power cleans today. Make sure you can complete 3 reps unbroken with the weight you choose. Each round will start with a 100m run followed by 1 rounds of the barbell and push up complex, then 2 rounds then 3 etc for 20 minutes.
standard: 115/85 lb
rx: 155/105 lb
sport: 185/135 lb
12x45s
straight set of kipping toe-to-bar
spend some time practicing toes to bar, knees to chest or just kipping swings for today’s skill work. If you don’t want to kip you can complete this skill strict. You can also opt for a v-up or sit up variation if you’re not up for hanging from the bar.
6 rounds of 2 minutes on 1 minute off
9 kettlebell swings
6 box jumps
Today’s workout is all about moving smooth and fast. Choose a kettlebell you are comfortable with so that you can swing the sets of 9 mostly unbroken. If box jumps are a no go you can do step ups or grab a bike for a small set of cals instead.
standard: 24/16 kg, 20/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
front squat
5-3-2-2-1-1-1
follow this rep scheme to work up to a heavy single front squat for the day. If you’re feeling fresh this might end up being a new 1RM. it could also just be something that feels heavy for today. Pay attention to how each set feels as you build so that you can decide how much weight to add as you go. Remember that we never spot on a front squat so make sure there is room between you and the rack to bail the bar if needed.
AMRAP in 12 minutes
2-4-6-8-10 …
squat clean
lateral burpees
Plan on choosing a weight for the squat cleans that has you working in quick singles. To do the burpees as prescribed add a lateral hop over the bar to complete each rep. To scale this movement you can step over the bar or stay on the same side the whole time for your burpee reps. Either of these options will make the burpees more manageable.
standard: 115/85 lb
rx: 135/95 lb
sport: 165/115 lb
