Author: Matt Pedri

Skill

EMOM for 10 minutes
:20s of strict pull-ups

You’ll have 20 seconds in each minute for 10 minutes to rack up as many strict pull ups as possible. Push the intensity a bit here and feel free to do as many sets as you want to use as much of the 20 second work period as you can. It’s ok if your set sizes decrease in the later minutes!

Workout of the Day

AMRAP in 20 minutes
400m run
20 goblet lunge steps
100m farmers carry

You’ll need a dumbbell and a kettlebell for today’s workout for a short farmers carry. You’ll need to use one of your weights for the goblet lunges so plan your weight choices accordingly. Today’s workout is on the longer side so settle into a steady pace and keep moving.

standard: 40lb./20kg., 25lb., 12kg.
rx: 50lb./24kg., 35lb./16kg.
sport: 70lb./32kg., 45lb., 20kg.

Skill

EMOM for 10 minutes
hang power clean + power clean

complete one power clean from the hang followed by one from the floor. Focus on an explosive hip drive and quick drop into a partial squat to catch the bar in the power position for both lifts. You can link both reps together or drop the bar after the hang power clean and take a second to set up before lifting the second rep from the floor.

Workout of the Day

AMRAP in 15 minutes
15 hang power cleans
21 wall ball shots

We’ve got a much different looking 15 minute AMRAP today from yesterday. The rep count is high for the hang power cleans so make sure to choose your weight there carefully. Choose a weight that allows you to get through each set in 2-3 sets even when you are deep into the workout. Whatever wall ball weight you normally choose will be good for today!

standard: 75/55 lb., 16/12 lb.
rx: 95/65 lb., 20/14 lb.
sport: 115/85 lb., 25/20 lb.

Skill

deadlift
5-5-5-5-5

Work up to a heavy set of five deadlifts today or carry one weight across for five sets of five. Make sure to do plenty of warm up sets on your way up to your heavier lifts. The goal should be touch and go reps so make sure you can maintain this with the weight you choose for all of your working sets.

Workout of the Day

AMRAP in 15 minutes
12 toes to bar
9 push ups
6 burpees

Settle in to this all bodyweight workout today. Spend some time figuring out the best option for toes to bar and push ups if you don’t quite have those skills yet. You’ll want to be able to keep moving through each set but also feeling like you’re getting some good work in for each movement.

standard: knees to chest, push ups on 20″ box
rx: as written
sport: SHSPU, burpees to target 6″ out of reach

Workout of the Day

10 rounds with 30 seconds at each station
sandbag cleans
drag rope double unders
rest

In this workout, you will spend 30 seconds working at each station followed by a 30-second rest. Sandbag cleans can be scaled by lowering the load. To scale the drag rope double unders, switch to a standard jump rope for double unders or perform single unders. In the end your final score is the total number of reps completed across all 10 rounds.

standard: 70/55 lb
rx: 100/70 lb
sport: 150/100 lb

Workout of the Day

for time
400m run
21 thrusters
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups

To scale the run, reduce the distance or substitute with a row or bike. For the thrusters, reduce the barbell weight or use dumbbells. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.

standard: 75/55 lb, jumping pull-ups
rx: 95/65 lb
sport: 115/85 lb, chest to bar

SWEAT

AMRAP in 10 minutes
10 ring rows
10 hand release push ups
rest 2 minutes
AMRAP in 10 minutes
10 shuttle runs
10 burpees
rest 2 minutes
AMRAP in 10 minutes
10 bike cals
10 row cals

Skill

EMOM for 10 Minutes

20s of wall walks or handstand hold

This 10-minute EMOM requires you to work for 20 seconds at the start of every minute, leaving you with 40 seconds to rest. To scale the wall walks, climb only partway up the wall. To scale the handstand hold, perform a piked hold on a box or a high plank.

Workout of the Day

AMRAP in 15 minutes
15 sit-ups
12 alternating kettlebell clean & jerks
9 box jumps

To scale the sit-ups, reduce the total reps or perform crunches. For the kettlebell clean and jerks, reduce the weight or use a dumbbell. To scale the box jumps, perform step-ups or use a lower box.

standard: 24/16 kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24kg kg, 24/20″, toe-to-bar

Skill

1 slow pull power clean + 1 power clean

This barbell complex pairs one slow pull power clean with one standard power clean to reinforce proper positioning and explosive power. For the first rep, deliberately control the bar from the floor to just above your knee before accelerating into the catch, then immediately follow it with a regular power clean at normal speed. Keep the bar close to your body and maintain a flat back on both lifts. If you’re new to the lifts do two reps starting in the hang.

Workout of the Day

4 rounds of 4 minutes on 1 minute off
4 deadlift
7 push-ups
10 walking lunge steps

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

To scale the deadlifts, reduce the weight or use a heavy kettlebell in the sumo stance. For the push-ups, perform them from your knees or elevate your hands with a box. To scale the lunges, reduce the depth of the lunge or perform air squats.

Skill

12×45 seconds
3 push press

Work up in weight or choose one weight across all twelve rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.

5 rounds of 90 seconds at each station

[odd] 8/5 air assault bike for calories

then max reps alternating dumbbell snatch

[even] 200m run

To scale the bike, reduce the target calories to ensure you have enough time remaining in the 90-second window to accumulate reps on the dumbbell. For the alternating dumbbell snatches, choose a lighter weight that allows you to work for most of the remaining 90 seconds in large sets. To scale the 200-meter run, reduce the distance to 150 or 100 meters, or substitute it with an equivalent time on a rower or ski erg to ensure you can finish within the interval with a few seconds to rest and recover before getting on the bike. In the end your score will be the total number of dumbbell snatches you complete across all 5 attempts.

Skill

7 rounds of
Max set of strict pull-ups
then immediately
A max set of dumbbell bent over rows on each arm

Today’s skill work focuses on upper body pulling strength. You will complete 7 sets of strict pull-ups for max reps, followed immediately by max reps of dumbbell bent-over rows on each arm. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed. For the bent-over rows, choose a weight that allows you to maintain a flat back and control the dumbbell through the full range of motion. Choose a weight that gets you around 10 reps on each arm. Prop one knee up on a box or bench to balance while you perform the movement. Take enough rest between each of the 7 sets to ensure high-quality reps in every round.

Workout of the Day

for time
50-40-30-20-10
wall ball shots
15 burpees after every round

~20 minute time cap

To scale the wall ball shots, use a lighter medicine ball, throw to a lower target, or substitute with light goblet squats. For the burpees, step back and step up instead of jumping, or switch to straight-arm up-downs. To manage the overall volume and finish under the 20-minute time cap, reduce the number of burpees performed after each round, or cut the total volume by eliminating the first round of 50 and starting the workout at the round of 40

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb, burpees over parallette or barbell

Skill

EMOM for 10 minutes
3 back squats

Choose a challenging weight you can confidently lift for three unbroken reps across all ten sets while maintaining a tight core and upright chest. The idea wait for this EMOM will be heavier than what you might normally use in a workout max effort set. Be sure to review back squat safety and ask for spotters if needed.

Workout of the Day

AMRAP in 12 minutes
6 power cleans
30 double unders

To scale the power cleans, reduce the weight significantly to prioritize mechanics, perform hang power cleans to decrease the technical complexity. To scale the double unders, reduce the total number of reps per round, or substitute them with single unders.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb