Author: Matt Pedri

Skill

Every 45 seconds for 10 rounds
3 strict press

We’ll be working on overhead pressing strength today. With 10 rounds and a very short interval you’ll want to start at a weight similar to what you would use in a workout and maintain that for several rounds before increasing. Strict press tends to fall off quickly so add weight in small doses.

Workout of the Day

Workout of the day

5 rounds of 90 seconds at each station
10 push press then max effort row for calories
10 hang power cleans then max effort air assault bike for calories
rest

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

For today’s workout we’ll partner up and grab a rower and a bike as well as a barbell for each partner. Start by picking up your barbell and knocking out a buy in of 10 barbell repetitions followed by a max effort row or bike. You and your partner will alternate machines as you cycle through all five rounds of this workout. At the end your score will be the total number of calories you accumulate on both machines.

Skill

Deadlift
2-2-2-2-2

Work up to a heavy set of two deadlifts today over five sets. You can also choose to stick with one weight for all sets rather than build as you go. Focus on a strong and controlled pull from the floor as well as a controlled descent going into your second rep.

Workout of the Day

2 rounds of 6 minutes on 2 minutes off
1-2-3-4-5 …
burpee box jumps
2-4-6-8-10 …
bodyweight lunge steps

Today’s workout is all about speed. Keep your transitions minimal and do your best to start and end with a quick pace on the burpee box jumps. You’ll have two chances at this 6 minute AMRAP. Your score will be your best score out of the two, go for it and see what you can do!

standard: burpee box step ups 20/20″
rx and sport: 20/24″

Skill

EMOM for 10 minutes
10 double unders
1 squat clean

Use this skill work as a chance to practice your double unders while getting under some weight on the bar. It can be fun to build in weight as you go with an EMOM like this and maybe even go for a PR in minute 10!

Workout of the Day

AMRAP in 10 minutes
7 kettlebell swings
4 thrusters

Today’s workout is all about intensity. With only ten minutes on the clock and small set sizes for both movements, the goal is to keep moving and minimize transition times between the swings and thrusters. Scale this workout by weight so that you can keep the sets of 7 and 4 unbroken through most if not all of the workout.

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

Skill

10×45 seconds
straight set of strict pull-ups

We’ll be working on a 45 second interval today to get some good pulling reps in. You don’t have to do the same set size each time but try not to go too big in the beginning that you end up burning out before the ten rounds are up.

Workout of the Day

AMRAP in 20 minutes
10 left arm push jerks
20 sit-ups
10 right arm push jerks
20 alternating dumbbell cleans

Spend some time going over the dumbbell push jerk before the workout starts. You’ll want to use a dumbbell here that you feel comfortable with going overhead for 5-10 reps in a row while you are fresh. The alternating power cleans will most likely be the easier movement with the dumbbell so make sure to pick your weight based on what you can do for the push jerks.

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

Workout of the Day

10 rounds of 30 seconds at each station
toe to bar
front squat
lateral burpees
rest

standard: 115/85 lb, knee raises
rx: 135/95 lb
sport: 165/115 lb

We’ll use a 30 second interval timer for today’s workout. Rotate through each of 4 stations (including rest) a total of ten times. The total time for the workout clocks in just under 20 minutes so even though we have short work periods, consider the total time for the workout when choosing the weight for your bar and scaling options.

STRENGTH

4-5 rounds not for time
12 front rack (barbell or DB) or goblet (DB or KB) step back alternating lunge steps AHAP
immediately into 1 minute of narrow stance DB or KB deadlifts with 2-0-0-1 tempo
rest 3 or more minutes between each round

Upper body accessory
3-5 rounds not for time
10 bent over barbell rows
10 bradford press
max set bent over barbell rows

rest 2-3 minutes or more between each set

Workout of the Day

5 Rounds of 3 minutes on 1 minunte off
9 box jumps
6 power cleans
3 hang power cleans

You’ll want to choose the right weight for your barbell today to find a good balance between the box jumps and power clean reps. Your bar doesn’t need to be light, but you’ll want to be comfortable with the weight you choose and to be able to complete the three hang power clean reps unbroken throughout the entire workout.

standard: 95/65 lb, 20/20″
rx: 115/85 lb 24/20″
sport: 135/95 lb 24/20″

SWEAT

AMRAP in 10 minutes
5-10-15-20…
calories on rower
10-20-30-40…
hand release push ups
rest 1 minute
AMRAP in 10 minutes
5-10-15-20…
see the light sit-ups
10-20-30-40…
seconds in plank hold
rest 1 minute
5-10-15-20…
calories on assault bike
10-20-30-40…
one legged step ups (split evenly between L/R)

We’re tackling three 10 minute AMRAP’S today, all with the same rep scheme but different movements for each one. If class is large the order of the workouts can be changed to allow for sharing rowers and bikes.

standard: 10/5 lb. plate, 20/20″
rx: 15/10 lb. plate, 24/20″
sport: 25/15 lb., 24/20″

Workout of the Day

5 Rounds of 3 minutes on 1 minunte off
9 box jumps
6 power cleans
3 hang power cleans

You’ll want to choose the right weight for your barbell today to find a good balance between the box jumps and power clean reps. Your bar doesn’t need to be light, but you’ll want to be comfortable with the weight you choose and to be able to complete the three hang power clean reps unbroken throughout the entire workout.

standard: 95/65 lb, 20/20″
rx: 115/85 lb 24/20″
sport: 135/95 lb 24/20″

Skill

EMOM for 10 minutes
10 double unders
3 push press

This is a great chance to practice a low volume of double unders paired with a simple overhead lift. Feel free to add weight as you go but make sure to not go so heavy that you start doing push jerks!

Workout of the Day

AMRAP in 15 minutes
10 pull-ups
15 wall ball shots
20 lunge steps with medicine ball

Spend some time figuring out the best pull-up option for you for today’s workout. You’ll want to choose something that allows you to keep moving and get the ten reps done in a few sets. Today you’ll be using your medicine ball for wall ball shots and also lunge steps. If you struggle with lunging feel free to leave the ball out of the lunge steps and stick to bodyweight.

standard:16/12 lb.
rx:20/14 lb.
sport: C2B pull-ups, 30/20 lb.

Skill

2 rounds of Tabata alternating between
Push-ups
Arch while holding a PVC pipe

In this skill work we’ll use the Tabata timer with 20 seconds of work and 10 seconds of rest for a total of 16 rounds. In the odd rounds perform a set or two of push-ups workout to maintain a number you can achieve for most rounds. In the odd numbered rounds you’ll lay on the floor and attempt to hold the Arch (Superman) position for all 20 seconds.

Workout of the Day

AMRAP in 8 Minutes
60, 50, or 40 Burpees
then
Max Calories on the Air Assualt Bike
—
Rest 2 Minutes
—
AMRAP in 8 Minutes
60, 50, or 40 Calorie Row
then
Max Reps Burpees

In today’s workout we’ll have two 8 minute work periods each scored by your total reps of a single movement but starting with a hefty buy in of another. Choose to tackle either 60, 50 or 40 reps of the buy in before moving on to the second part of each couplet. In the end your score will be the number you used for your buy in and the totals reps you scored of the remaining movement.

Standard: 40 Reps
RX: 50 Reps
Sport: 60 Reps

Skill

12×45 seconds
2 power snatches

You can practice touch and go reps today or treat these reps as singles. Focus on a controlled pull from the floor followed by and explosive leg drive and a quick punch out as you pull yourself slightly under the bar to catch in the power position. Feel free to add weight if things are going well or stick with one weight for all 12 sets.

Workout of the Day

AMRAP in 15 minutes
30 sit-ups
20 step ups
10 deadilfts

Settle into a quick pace today and try to hold it for the full fifteen minute AMRAP. Consistency will definitely pay off in a workout like this. Choose a shorter box if needed for the step ups and scale the deadlift appropriately.

standard: 135/95 lb, 20/20″
rx: 185/135 lb., 24/20″
sport: 20 toes to bar, 225/155 lb., 24/20″