Author: Matt Pedri

Skill

12x45s
[odd] straight set of strict pull ups
[even] straight set of strict press

For today’s skill work you’ll need a barbell and a spot to do pull-ups. Set up a band if you need one or grab a set of rings if you prefer. Choose a weight for your strict press that allows you to complete 3+ reps for every set. Push your set sizes a bit if you can, but make sure not to go too far and hit failure!

Workout of the Day

for time
500m run
57 push ups
57 sit ups
500m run
57 sit ups
57 push ups
500m run

*20 minute time cap

You could probably guess whose birthday request this workout is:) Happy Birthday (last week, thanks rain!) Alex Tomaich! Because this workout is for time make sure to adjust the reps as needed to get it all done under the time cap. Decrease the distance of the runs or drop the push up and sit up reps down from 57 to 35 or 45.

standard: knee or box push ups
rx: as written
sport: as written

Skill

12x45s
1 squat clean + 1 hang squat clean

This skill work should look familiar if you came in yesterday. Rather than power cleaning both reps we’ll be catching the bar slightly lower and then traveling all the way into a squat before standing up with the bar. Depending on how comfortable you are in a front squat you may be able to do the same weights you did on Monday, if not heavier!

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 front squats
30 double unders

Today is a great day to challenge yourself a bit on the barbell. You’ll want to be able to complete every set of 3 unbroken but it doesn’t have to be easy. Feel free to squat clean the first rep after all that practice in our skill work today and then follow it up with two more front squats in each round. If 30 double unders feels too challenging, choose a set size that feels manageable and repeatable even when you are tired. Even just a few double unders in each round will up the difficulty of the workout and go a long way at getting better at this skill!

standard: 115/85 lb.
rx: 155/105 lb.
sport: 185/135 lb.

Skill

12×45 seconds
1 power clean + hang power clean

Spend a few minutes today working on this classic clean complex. You’ll take one rep from the floor, reset your grip and perform a second rep from the hang. The turnaround for each rep is fairly quick so stay focused on technique and increase the load only if you are comfortable with the mechanics of the lift.

Workout of the Day

AMRAP in 12 minutes
6 burpees jumping to a plate
12 overhead walking lunge w/ plate

In today’s workout, you’ll need a bumper plate and some room for lunges and burpees. With this version of a burpee, the rep starts the same, but instead of jumping and clapping overhead, you’ll finish by jumping on top of your plate. Use that same plate for walking lunges. Remember that overhead movements like this one are highly dependent on shoulder mobility. So if you feel you can’t lock your arms out overhead comfortably, scale down to or lunges with the plate held at your chest or perform them with no additional weight at all.

standard: 25/15 lb
rx: 45/35 lb
sport: 65/45 lb dumbbell, burpee over dumbbell

Workout of the Day

4 rounds of 6 minutes at each station. 1 minute rest between rounds
[odd] row 1000/750m then max reps of two arm dumbbel thrusters
[even] bike 2000/1500m then max reps of toe-to-bar

This workout alternates between two six-minute stations for four rounds, resting one minute between each. Pace the row and bike so you have time left in the window to accumulate max reps. For the dumbbell thrusters, keep the weights on your shoulders and use a strong leg drive to help punch them overhead. Break the toes-to-bar into small sets early on to save your grip. To scale, reduce the machine distances to ensure you have working time remaining, use lighter dumbbells, and swap toes-to-bar for hanging knee raises or sit-ups.

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

STRENGTH

4-5 rounds not for time
8 reps (each leg) hand supported suitcase step downs
immediately into 16 walking lunge steps w/DB
rest while partner(s) go or about 2+ minutes between rounds

upper body accessory
5 rounds not for time
“7’s” barbell curls
7 reps halfway up
7 reps halfway down starting from the top
7 full reps
rest while partners go or about 2+ minutes between rounds

Workout of the Day

AMRAP in 20 minutes
5-4-3-2-1
power clean
push jerk

rest 1 minute and repeat

Today’s workout is a descending ladder of power cleans and push jerks, followed by a one-minute rest before starting over. Choose a moderate weight you can complete with quick single cleans and straight sets of jerks. In the end your score will be the total number of ladders you complete plus any additional reps in an incomplete ladder.

Skill

12x45s
1 squat clean

You’ll complete 1 clean every 45 seconds for twelve rounds. Use the time to work up to a strong effort single or keep the load light and work on technique. The key points to focus on are that your hips and shoulders rise together in the first pull, and that you aggressively open your hips before dropping under the bar and receiving it in the front rack. Remember to keep your elbows up and knees tracking over your feet with your heels on the floor in the squat.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 ..
alternating dumbbell snatch
sit-ups

We’ll have twelve minutes on the clock today. This workout follows an ascending ladder format where you add two reps to both the alternating dumbbell snatches and sit-ups every round. Since the reps start low, you can move quickly early on, but the volume will build up fast. Focus on a steady rhythm and remember to create strong hip drive for the snatches so you can stay consistent as the rep count increases.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb, toe-to-bar

Skill

Double Inverse Tabata, alternating between
Air Assault Bike
Hollow Hold/Rocks

Push for maximum effort during the short 10-second work intervals on the assault bike to rack up calories quickly. For the hollow rocks, focus on maintaining a tight, controlled core position without breaking form. Use the 20-second rest periods to transition between movements To scale the hollow rocks, tuck your knees or bring your arms down by your sides to modify the leverage.

Workout of the Day

AMRAP in 15 minutes
3 strict press
6 front rack walking lunge
9 drag rope double unders

Choose a barbell weight you can strict press unbroken using only your upper body, without any leg drive. On the front rack lunges, keep your elbows high to support the bar and ensure your back knee lightly touches the floor. The drag rope will heavily tax your shoulders and grip, especially after the barbell work, so focus on a steady, efficient bounding rhythm. To scale, reduce the load and swap the drag rope for a standard jump rope or single unders.

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

Skill

front squat
2-2-2-2-2

Build up to a heavy double front squat today or choose one challenging weight to use for each set. Focus on an upright torso for each rep. If you’re planning to go for a max today make sure to take an extra step back from the rig before squatting so that you have room to bail the bar if needed.

Workout of the Day

on a clock set for 15 minutes
3 minutes of wall ball
3 minutes of pull ups
3 minutes of wall balls
3 minutes of pull ups
3 minutes of wall ball

You’ll be working for three minutes at a time with two different movements. Time with the wall ball might feel a little more straight forward, break these up into manageable sets and rest when you need it. For the pull-ups you can choose to kip or go strict. Banded pull-ups or ring rows are great options as always but make sure to choose something that allows you to keep chipping through reps without actually hitting failure.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20″, C2B

Skill

12x30s
2 power snatches

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today. Keep the bar light and practice performing your reps as “touch and go”. If you do decide to bump up the weight you can guide the bar to the floor and take a few seconds before your second rep and repeat the movement or increase in small increments as you go.

Workout of the Day

AMRAP in 20 minutes
400m run
21 kettlebell swings
12 burpee box jumps

For the swings, choose a weight you can complete in two to three sets. Find a steady rhythm on the burpee box jumps but try to move quickly to reduce the time spent there. To scale, reduce the run distance or swap for a machine, lower the kettlebell weight or height, and perform standard burpees with step-ups if jumping is an issue.

standard: 24/16 kg, 24/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″

Skill

EMOM for 10 minutes
1 power clean & split jerk

We’ll be working on a classic barbell lift today. You’ll have ten 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 12 minutes
push-ups
5 deadlifts EMOM

For today’s workout, we’ll be focusing on the push-up and deadlift. This workout has an interesting requirement in that we’ll use an interval timer, and you’ll perform 5 deadlifts every minute on the minute. Ideally, you’ll set yourself up with a weight that you can complete the five reps in no more than two sets throughout the entire workout. Definitely unbroken when you’re fresh. After you knock out your five deadlifts, pop down into a push-up position and knock out as many push-ups as you can until the timer goes off again. In the end, your score will be the total number of push-ups you complete.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb