Author: Matt Pedri

Skill

4-5 rounds not for time
10 bulgarian split squats L
10 bulgarian split squats R
then 50m FAST run to wall
50m slow jog back
rest as needed between rounds

Today’s skill work can be done with or without weight. If you decide to add weight you can hold one dumbbell or kettlebell at your chest goblet style or two in a suitcase hold. Keep these fairly light and try to run fast! Do these with a partner or in a group so that you can rest while your partner(s) goes.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
6 burpees
12 medicine ball sit ups

You’ll just need a medicine ball and an ab mat for today’s workout. In a workout like this it’s a good idea to focus on quick transitions and efficient burpee technique! Move fast and do your best to recover in your minute off after each round!

standard:16/12 lb.
rx:20/14 lb.
sport: toes to bar

Skill

EMOM for 10 minutes
power clean + hang power clean

Spend 10 minutes working up in weight completing one power clean from the floor and one from the hang every minute. Add weight as you go and build to a weight that is equal to or heavier than what you might be planning for the workout. You can choose to link the lifts together or drop the bar after the power clean and reset with a deadlift before the hang power clean.

Workout of the Day

AMRAP in 12 minutes
1-2-3-4-5-6-7…
hang power cleans *
*20 double unders after every round

Spend some time going over double unders today so that you have a plan to get through today’s workout. After each set of hang power cleans you will complete a small set of double unders. If 20 is not a small number for you decide on a set size that feels very manageable and repeatable under fatigue. Even a set of 5 would be a great option! Challenge yourself to get at least one double under every round if you can! The hang clean weight can be a little heavy today but plan to be able to complete the round of 5 unbroken for sure if not a little further up the ladder.

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

Workout of the Day

6 rounds of 2 minutes on 1 minute off

[odd]
100m pinch plate carry
then
max reps bear hug sandbag squats

[even]
100m pinch plate carry
then
max reps of double dumbbell push presses

We’ll use a 2:1 work-rest ratio today with 3 rounds at each of two stations for a total of 6 rounds. You’ll need a set of plates, a sandbag, and a pair of dumbbells. When it comes to the pinch plate carry, use plates that are challenging but reasonable enough that you can get down and back within about a minute to knock out reps with the sandbag or dumbbells. If the class is busy, team up with a partner so you can share dumbbells and a sandbag if needed.

standard: 15/10 lb plates, 40/25 lb dumbbells, light sandbag
rx: 25/15 lb plates, 50/35 lb dumbbells, medium sandbag
sport: 35/25 lb plates, 65/45 lb dumbbells, heavy sandbag

STRENGTH

3-5 rounds not for time
10 double DB RDL’s
10 double DB walking lunge steps
10 barbell deadlifts (building)
rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
Max set of strict pull ups or ring rows
Immediately into max set of push ups
Immediately into max set of empty barbell curls
Rest 2+ minutes between rounds

Workout of the Day

With a clock set for 25 minutes

1 mile run

then

10-20-30-40 …
alternating dumbbell snatches
burpees

You’ll kick off today’s workout with a 1-mile run and then spend your remaining time climbing a snatch burpee ladder, increasing by 10 reps each round. In the end, your score will be the final round you completed plus any additional reps in your final incomplete round.

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

Skill

EMOM for 10 minute
2 overhead squats

We don’t do overhead squats all that often so if this is a newer skill for you today you’ll want to start nice and light. You’ll take the bar from the floor at the start of each minute which means using either a power snatch or squat snatch to get your bar overhead. If the position of an overhead squat is too difficult to do safely you can choose to do two front squats instead or even just two power snatches and skip the squat altogether.

Workout of the Day

5 rounds for time
200m run
15 box jumps
10 toe-to-bar

Today’s workout is for time. There are many ways to scale the toes to bar skill, choose something that feels challenging and has you practicing the cadence of the kip but still keeps you moving through the workout. Box jumps can be scaled by height or to step ups or a lower number of bike calories if you aren’t able to jump.

standard: 20/20″
rx: 24/20″
sport: 24/24″, 15 T2B each round

Skill

deadlift
1-1-1-1-1

spend some time working up in weight to a heavy single deadlift for the day. This could be a new 1RM or just a challenging lift for today. If you’re not up for a heavy day feel free to adjust the rep scheme to something like 5 sets of 5. As your bar gets heavier the way you initiate each lift should not change. Focus on a smooth pull from the floor, push through the ground with your whole foot and keep your midline and upper body locked in throughout the whole lift.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 power cleans
6 push-ups
12 sit-ups

We’ve got a “Chief” style workout today. Each 3 minutes will start a new mini AMRAP of power cleans, push ups and sit ups. Your barbell should be a manageable weight that you can get through in one set of 3 touch and go reps or quick singles. Scale the push ups as you normally would and try to catch your breath during the sit ups.

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

Skill

strict weighted pull-ups
5-5-5-3-3-3-2-2-1-1

Follow this rep scheme to get some volume in for weighted pull-ups today. You can start light and add weight as the reps decrease. If you’re not ready for weight, this same volume of pull-ups can be done without weight or with bands or ring rows.

Workout of the Day

AMRAP in 20 minutes
400m run
21 kettlebell swings
12 thrusters

Today’s workout is on the longer side so settle into a pace that feels manageable for 20 minutes of hard work. Choose a weight for your barbell that allows you to get the 12 thrusters done in 1-2 sets when you are fresh. It is prescribed a bit on the heavier side but should never break down to doubles or singles.

st: 95/65 lb, 24/16 kg
rx: 115/85 lb, 28/20 kg
sp: 135/95 lb, 32/24 kg

Skill

3-5 rounds not for time
100m bear hug sandbag carry
then max set of push-ups
rest as needed between rounds

The amount of rounds you complete today may be decided by how big your push up set sizes are and how much time you need to rest to recover. Anywhere from 3 to 5 rounds is great for today so do what makes sense for you or whatever you have time for in class! In bigger classes we’ll share sandbags with partners oe groups and you can use your partners work time as your rest. Hold yourself to a high standard on push ups and make sure to find the toughest version for yourself for today!

Workout of the Day

AMRAP in 15 minutes
5 burpees to plate
10 overhead walking lunge w/ plate
15 drag rope double unders

Grab a weight plate and a jump rope for today’s workout. Test out the overhead position with the plate before the workout starts. If it’s a no go, hold the weight at your chest or leave the weight out of the lunges all together. Double unders can be scaled by volume or to singles with the drag rope or by using just a speed rope today instead. Be careful when putting your plate down after the lunges that it lands flat and not on it’s side or bouncing into someone else’s space!

standard:25/15 lb.
rx: 35/25 lb.
sport: 45/35 lb.

Skill

6x90s
4 front squats

We’re lifting on the clock again today. Spend some time warming up and working up in weight before starting the interval. Your first set on the clock should be a working set. If classes are large we will pair up and share bars and racks with one partner following the other. Last week we completed 2 reps every 90s and this week it’s 4. See how close you can get to your weight from last week with more reps!

Workout of the Day

AMRAP in 12 minutes
wall ball shots*
*6 alternating dummbell snatches EMOM

Your score today will be your total wall ball shots. The tricky part of this workout is that each minute will start with 6 alternating dumbbell snatches. Make sure to choose a dumbbell you are comfortable with and can keep the 6 reps unbroken throughout the workout. Can you make it to 150? 🤪

standard:40/25 lb., 16/12 lb.
rx: 50/35 lb., 20/14 lb.
sport: 65/45 lb., 25/20 lb.

Workout of the Day

for time
1000m run
30, 40 or 50 clean & jerks
1000m run

With a high volume of clean and jerks on the menu today make sure to choose your weights and rep count wisely! If running is a struggle you may want to keep the clean and jerk weight and volume more manageable. If running is a strength you could challenge yourself a bit more with the barbell. Make sure to practice good technique and quick single reps with your bar before the workout starts so that you can feel confident as you fatigue later on in the workout.

st: 30 clean and jerks 115/85 lb
rx: 40 clean and jerks 135/95 lb
sp: 50 clean and jerks 135/95 lb.

STRENGTH

4-6 rounds not for time
12 Bulgarian split squats L (no weight)
12 Bulgarian split squats R (no weight)
5 tempo goblet squat (3-0-0) (AHAP)
5 no tempo goblet squat
rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
100m Farmers carry
20 gorilla rows AHAP
Use one pair of dumbbells or kettlebells
Rest 2+ minutes between rounds