Author: Matt Pedri

Skill

EMOM for 10 minutes
3 push press

Focus on a shallow dip and explosive drive to send your bar from your shoulders to overhead. Make sure to squeeze your legs as you press out each rep to make sure you’re not dropping under the bar and accidently doing a push jerk.

Workout of the Day

AMRAP in 15 minutes
100m pinch plate carry
20 sit-ups
10 medicine ball step-overs

You’ll need two plates, a medicine ball and a box for today’s workout. Use two different weights for the carry and make sure to switch hands at the wall. Carrying the weights should feel challenging but not impossible so choose your weights accordingly! If you’ve never done a pinch plate carry make sure to try one out before the workout starts.

standard: 15/10 lb, 16/12 lb.
rx: 25/15 lb, 20/14 lb.
sport: 35/25 lb, 25/20 lb”

Skill

20x30s
1 power clean

We’ll spend 10 minutes working up to a effort power clean. With a total of 20 lifts and a quick turnaround after each rep make sure to stay focused on a quick set up and good technique. Make any weight jumps quick and easy.

Workout of the Day

AMRAP in 12 minutes
20 double unders
10 alternating dumbbell snatches

The double under set is fairly small today so even if it’s a bit of a challenge you might want to give it a try and do the reps as prescribed! If needed cut the number down to something that would take you around 20 seconds to complete. You’ll want to be fairly comfortable with the dumbbell that you choose for the snatches as this workout has a the capacity to be a high round count workout.

standard: 40/25 lb.
rx: 50/35 lb.
sport: 65/45 lb, 30 double unders

Workout of the Day

ONE CLASS ONLY today at 9AM followed by open gym until noon!

For time
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups and squats any way that you see fit. Any and all of the components in today’s workout can be scaled along with the volume itself. One option would be to complete the workout with a partner. You could run together and then chip away at the calisthenic movements trading as you see fit with one partner working at time.. . Another option would be cutting the volume in half or even smaller sets and working individually.

Workout of the Day

10 rounds of 30 seconds at each station
air assault bike for calories
rest
sandbag cleans
rest

It today’s workout we’ll partner up and grab a bike and a sandbag. You’ll have 30 seconds to score as many reps as you can so keep the intensity high and try to maintain your scores as you progress through each round.

standard: 70/50 lb
rx/sport: 100/70 lb

Workout of the Day

4 rounds of 4 minutes on 1 minute off
400m run then
max reps snatches, power snatches

To scale the run, reduce the distance or substitute with a row or bike. Either way look to finish your the first part in around 2 minutes so you have plenty of time to score reps with the barbell. Snatches demand a lot of strength and joint mobility so take you time working up to your workout weight and squat only as deeply as you can safely if you decide to perform squat snatches.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb, squat snatches

SWEAT

3 minutes on 1 minute off x 8 rounds
500/400m row
max hand release push ups
500/400m row
max burpees to plate
500/400m row
max see the light sit ups
500/400m row
max reps burpees to plate
1200/1000m assault bike
max hand release push ups
1200/1000m assault bike
max reps burpees to plate
1200/1000 assault bike
max see the light sit ups
1200/1000 assault bike
max reps burpees to plate

Skill

EMOM for 10 minutes
10 double unders then
1 hang power clean

Spend 10 minutes working up to a strong effort hang power clean today with a quick buy in of double unders every round. If you are new to double unders this is a great opportunity to practice the movement. Give yourself a 15 second cap in every round before you move on to the clean.

Workout of the Day

AMRAP in 15 minutes
18 wall ball shots
15 box jumps
12 hang power cleans

choose a weight for your barbell that you’re comfortable with for good sized sets as well as a wall ball that you’ve used before. stay consistent with your target height and squat depth. Box jumps can be scaled by either choosing a shorter box, opting for step ups or you can grab a bike and switch the reps out for 9 bike cals

standard: 95/65 lb. 16/12 lb. 20/20″
rx: 135/95 lb. 20/14 lb. 24/20″
sport: 165/115 lb. 25/20 lb. 24/20″

Skill

10 rounds through the following
15 second assault bike sprint
15 second rest
15 second hollow hold
15 second rest

share bikes if classes are large and swap the order of the movements. Push the pace on the bike if you can!

Workout of the Day

AMRAP in 15 minutes
200m run
10 toes to bar
10 front rack lunge steps

Choose a weight for the barbell and a scaling option for the toes to bar that allows you to keep moving at a reasonable pace through each set of 10. If you are unable to hang from the bar you can do a slightly larger set of medicine ball sit ups or v-ups.

standard: 75/55 lb.
rx: 95/65 lb.
sport: 135/95 lb.

Skill

EMOM for 10 minutes
2 back squats

spend 10 minutes at one weight completing two back squats every minute for 10 minutes or add weight as you go. Your recovery time will feel shorter as each minute goes on so make sure you can guarantee each set of two as you fatigue. This is not the time to work up to a 2RM for the day, keep things a little lighter and focus more on volume than weight.

Workout of the Day

6 rounds with 1 minute at each station
row for calories
double dumbbell push press
rest

if classes are large, rowers and dumbbells can be shared and the order of the workout can be adjusted. Choose a set of dumbbells that you can complete larger sets with so that you are working through a good amount of the minute. Settle in on your rower and have a goal here so that you don’t waste time at this station.

Skill

deadlift
2-2-2-2-2

spend some time working up in weight to a heavy deadlift double today. Focus on a controlled pull from the floor for each rep. If you want to keep things on the lighter side consider a different rep scheme of 5 sets of 5.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
5 push ups
3 pull-ups
10 Russian kettlebell swings

Pull ups can be kipping or strict but choose an option for both that allow you to keep moving at a decent pace for each 3 minute interval. If you’re using a band for your pull ups make sure you can get in and out of it quickly, otherwise a ring row or jumping pull up could be a good option. For the Russian swings you’ll be swinging the kettlebell up to shoulder height. Keep moving and do your best to keep each round as consistent as possible!

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg. SHSPU/BMU

Skill

EMOM for 10 minutes
10 double unders then
1 power clean

Spend 10 minutes working up to a strong effort power clean with a quick buy in of double unders every round. If you are new to double unders this is a great opportunity to practice the movement. Give yourself a 15 second cap in every round before you move on to the clean.

Workout of the Day

AMRAP in 15 minutes
3 power cleans
6 lateral burpees
9 air squats

Power cleans can be scaled by lowering the load. To scale the lateral burpees, step back and step up instead of jumping, or perform straight-arm up-downs. To scale the air squats, reduce the depth of the squat.

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