Author: Matt Pedri

Skill

EMOM for 10 minutes
1 front squat
then
max set of push-ups

We’ll use a 1-minute interval timer to work up to a heavy single front squat for the day. After each rep of the front squat, drop down and immediately do a max set of pushups. Keep in mind that number will drop as you get further along in the workout. When it comes to the front squat, be sure to keep your elbows up and your knees tracking over your feet with your heels on the ground. Push-ups can be scaled to the knees or by putting your hands on a box. Either way, make sure that your hips and shoulders rise together and that your midline remains locked throughout the repetition.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 burpees
6 kettlebell swings
9 goblet squats

Grab a kettlebell for this 5-round interval workout. You’ll want to choose a kettlebell weight that you can comfortably swing all six reps and, more importantly, knock out nine goblet squats without setting down your weight when you’re fresh. We’re scoring this workout Chief style, so start each round with three burpees and then complete as many rounds and reps as possible within the three minutes. In the end, your score will be the total number of rounds and reps you completed across all five rounds.

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

Skill

Deadlift
3-3-3-3-3

For today’s skillwork, we’ll be working up to a moderate effort set of three deadlifts. Focus on maintaining excellent form throughout each set, ensuring a strong, flat back and engaging your glutes and hamstrings. Increase the weight gradually as you feel comfortable, but prioritize technique over heavy lifting.

Workout of the Day

AMRAP in 15 minutes
10-20-30-40-50 … ∗
alternating dumbbell snatch

∗ 75 double unders after every round

Start the workout with 10 reps alternating each arm and then head over to your jump rope for 75 double unders. After that, you’ll add 10 reps every round to your snatches but maintain 75 double unders after every round. In the end your score will be the last round you completed plus any additional reps in your next incomplete round. Use a dumbbell weight that you can complete large sets of reps unbroken. If you’re new to double unders, try scaling the volume down to 50 or 25. Or give yourself a 90 second time cap before moving on to the dumbbell.

standard: 40/25 lb, drag rope single unders
rx: 50/35 lb
sport: 65/45 lb.

Workout of the Day

Every 5 minutes for 20 minutes
[0:00, 10:00]
200m run with a medince ball
20 step overs with a medicine ball
then max effort row for calories
[5:00, 15:00]
200m run with a medince ball
20 step overs with a medicine ball
then max effort air assault bike for calories

We’ll set the clock to a 5-minute interval timer running for four rounds. Start by running 200m with a med ball, carrying it any way that you like, and then progress immediately into a challenging set of 20 step-overs with that same med ball. You’ll finish each round with a max-effort row or bike, accumulating as many calories as you can with your time remaining. In the end, your score will be the total number of calories you accumulate across all four rounds.

standard: 16/12 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 25/20 lb, 24/20″

Workout of the Day

AMRAP in 20 minutes
21 wall ball shots
200m run
12 one arm alternating devil presses
200m run

20 minutes on the clock today for this triplet of running, wall ball shots and one arm devil press. Use a medicine ball weight light enough that you can work through each round in 1 or 2 sets. When it comes to the devil press you’ll want to be able to move quickly through each rep and use use the run to recover.

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

Skill

12x30s
[odd] straight set of kipping chest-to-bar pull-ups
[even] straight set of push-ups

For this skill work, you’ll alternate between kipping chest-to-bar pull-ups and push-ups for 30 seconds each, with the remaining time in the intervals as time to rest and transition. The goal is a “straight set,” meaning a sustainable number of reps you can maintain across all rounds. Hold back in the early rounds so as not to fatigue too early.

Workout of the Day

AMRAP in 20 minutes
400m run
21 hang power cleans
12 push jerks

For this 20 minute barbell focused triplet you’ll choose your barbell weight based on the movement that is more challenging for you. You should be able to perform large sets when fresh, but don’t hesitate to break them up as needed as the workout progresses. Do your best to keep the intensity high without letting your technique falter.

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

Skill

8x45s
2 thrusters

We’ll be lifting on a 45 second interval clock today, aiming for a strong effort double on the thruster. You can squat clean the first rep or power clean and reset your stance before the thruster, but don’t go so heavy that your mechanics break down at any point. Focus on generating vertical drive out of the bottom of the squat and build to a challenging double or use the same weight across all 8 rounds and focus on technique.

Workout of the Day

5 rounds for time
50 double unders
35 sit-ups
200m run

Today’s workout is a longer one, so take it easy out of the gate. Focus on maintaining a consistent pace across all movements. if you’re new to double unders scale that movement by lowering the volume or attempting a set number of reps each round as you do single unders. Coming off of the sit-ups you should be fairly recovered so keep up the intensity on the runs if you can.

standard: drag rope single unders
rx: as written
sport: drag rope double under, 20 toe-to-bar every round

Skill

EMOM for 10 minutes
1 power snatch + 1 hang squat snatch

Today’s lifting skill is a barbell complex of Power Snatch followed by a full Hang Squat Snatch. Choose a challenging weight that is higher than what you would normally use during a metcon. Practice employing the hook grip so you can safely move from the first lift to second without losing control of the bar. If mobility is an issue, you’ll feel it the most during the squat snatch. Limit your squat to depth where you can maintain the mechanics without compromising your form.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10-12 …
Plate overhead walking lunge
burpees jumping to a plate

Today’s workout is a classic ascending ladder where you’ll add two reps to each movement climbing as high as you can in the alloted time. You’ll need a bumper plate and some room for lunges and burpees. In 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. If you can’t pull the plate overhead with your elbows locked out and arms stacked right into the shoulder, think about performing lunges pulling the plate at your chest or at body weight only

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

Skill

12x30s
2 strict press
OR
straight set strict handstand push-up

Today’s skill session focuses on building strict overhead pressing strength. You can choose to work on strict presses with a barbell or strict handstand push-ups. If you’re opting for handstand push-ups, aim for a small sustainable amount of reps per interval, ensuring good form. If you’re using a barbell, select a weight that allows you to complete two clean reps each minute without turning the rep into a push press.

Workout of the Day

10 rounds of 30 seconds at each station
Air assault bike for calories
Push-ups
Alternating dumbbell hang clean
Rest

Today’s workout is a ten round interval with three stations and rest built in. You’ll have thirty seconds at each movement to score as many reps as possible. Keep the intensity high and try to match your numbers each round. Choose a dumbbell weight you are comfortable withand scale push-ups as needed so you can stay moving for a good portion of the thirty second interval.

standard: 40/25 lb, push ups on 20″ box
rx: 50/35 lb, push ups from toes
sport: 65/45 lb, SHSPU

Skill

Back Squat 3-3-3-3-3

Today we’re working on 5 sets of 3 back squats. You can choose build to a heavy triple or stick with one challenging weight across all 5 sets . Choose a weight that allows for solid mechanics and controlled movement, aiming for around 80-85% of your 1-rep max for more experienced lifters. Remember to ALWAYS use spotters if you are testing your limits today.

Workout of the Day

AMRAP in 15 minutes:
12 kettlebell swings
9 box jumps
6 toe-to-bar

Choose a kettlebell that allows you to swing the 12 reps unbroken when fresh, while ensuring your form stays solid. Box jumps can be scaled by box height as well as swapping the movement out completely with an Air Assault Bike if you aren’t jumping today. Spend some time practicing toes to bar before the workout starts to find the right scaling option for this movement. If you can’t hang from the bar try a v-up or a medicine ball sit up instead.

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

skillcon

With a clock set for 20 minutes
1000m run
50, 40 or 30 pull ups
then
AMRAP in your remaining time of
10 clean and jerks
10 lateral burpees

You’ll start today’s workout with a long run and a large set of pull ups. After completing the “buy in” make your way to your barbell to work through sets of clean and jerks and lateral burpees for the remainder of the 20 minutes.

standard: 115/85 lb., 30 pull-ups
rx: 135/95 lb., 40 pull-ups
sport: 155/105 lb., 50 pull-ups

SWEAT

E3MOM for 12 minutes
1500/1000m bike
then
E3MOM for 12 minutes
550/500m row
then
E3MOM for 12 minutes
100m run + 20 box jumps + 100m run