Author: Matt Pedri

Skill

EMOM for 10 minutes
1 slow pull power clean + 1 slow pull squat clean

We have some fun technique work to start the day. The focus will be a slow and controlled pull from the floor first with a power clean, followed by a squat clean. You’ll want to treat each rep like a single dropping bar between so that you can set up and pull each rep slowly from the floor. There should be a dramatic speed change after the bar passes your knees as you drive the bar up to catch it at your shoulders.

Workout of the Day

for time
400m run
50 wall balls
400m run
40 wall balls
400m run
30 wall balls

Three runs and three large wall ball sets are on the menu today. To scale this workout you could shorten the run distance for each round, lighten the wall ball load or decrease the total reps. If you’re worried about the volume give 40-30-20 a try instead of 50-40-30. The afternoon classes will be hot but it’s the coolest day of the week so we had to squeeze a run in 🤪 feel free to switch out the run for the bike if you want to avoid the heat!

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

Skill

push press
2-2-2-2-2

Today you’ll have a chance to work up in weight to a heavy double push press. Take the bar from the rack and focus on a strong dip and drive before pressing out each rep. Your dip should be vertical and fairly shallow but as powerful as you can make it.

Workout of the Day

AMRAP in 12 minutes
9 push presses
6 lateral burpees

After the push press in the skill work you should have a pretty good idea of what weight to choose for today’s workout. You’ll want to get your nine reps done in 1-2 sets in pretty much every round. The lateral burpees can be done in place or with a step over to scale down the difficulty a bit if needed.

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

Workout of the Day

With a clock set for 20 minutes
at 0:00, 5:00, 10:00, and 15:00

for time
100m uneven farmer carry
200m run
30 kettlebell swings

This workout consists of 4 rounds starting every 5 minutes (at 0:00, 5:00, 10:00, and 15:00). Your score is the time for each round, giving you 4 separate scores. Any remaining time in each 5-minute window is rest.

To scale the uneven farmer carry, reduce the weight. To scale the run, reduce the distance or substitute with a row or bike. To scale the kettlebell swings, reduce the weight or swing to eye level or decrease the total volume by lowering the amount or reps.

standard: 40/25 lb, 24/16 kg
rx: 50/35 lb, 28/20 kg
sport: 65/45 lb, 32/24 kg

STRENGTH

4-5 rounds not for time
6 double DB bulgarian split squats R (AHAP)
6 double DB bulgarian split squats L
12 goblet cyclist squats
Rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
10 bent over bench rows w/DB or KB (R)
10 bent over bench rows (L) (AHAP)
Max set of ring rows “2 ways”
Rest 2+ minutes between rounds

Workout of the Day

AMRAP in 20 minutes
500m run
35 power cleans
20 push jerks

Today’s workout is all about the barbell with a fairly short run to start off each round. Choose a weight for your barbell that you are pretty comfortable with and can complete your clean reps as quick singles or small sets and your jerk reps in small sets as well. You’ll want to choose your weight based on the push jerks so make sure to do a couple sets of both lifts before the workout starts.

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

SWEAT

3 rounds at each station for max reps working for 90s and resting for 30s:
1 push up + 1 burpee
row calories
then
3 rounds of 1 minute plank hold 1 minute rest
then
3 rounds at each station for max reps working for 90s and resting for 30s:
1 burpee + 2 step back lunges
bike calories

Skill

Deadlift
7-7-7

Spend some time warming up your deadlift to a weight you feel confident you can hang on to for 7 reps. Stick with one weight for all 3 sets or add weight as you go if things are feeling good. Focus on staying tight and engaged through every rep and if your grip starts to go try out a mixed grip with one hand facing each way to really lock in on the bar.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10…
Alternating dumbbell snatch
Box jumps

standard: 40/25 lb. 20/20″
rx: 50/35 lb. 24/20″
sport: 65/45 lb. 24/20″

Skill

Tabata Row
Rest 1 minute
Tabata Air Assault Bike

This workout consists of two 4-minute Tabata blocks (8 rounds of 20 seconds on, 10 seconds off) separated by a 1-minute rest. Keep the intensity high but do your best to maintain repeatable effort in each round.

Workout of the Day

AMRAP in 20 minutes
400m run
30 medicine ball step overs
20 burpees

To scale the run, reduce the distance or substitute with a row or bike. To scale the medicine ball step-overs, use a lighter ball, a lower box, or perform unweighted step-ups. Manage the burpees by stepping back and up instead of jumping, or perform straight-arm up-downs. Each movement can be scaled independently in terms of volume by decreasing the total number of reps per round as well.

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

Skill

EMOM for 10 minutes
1 squat clean + 2 front squats

You’ll have 10 chances to complete 1 squat cleans plus two front squats. The extra front squats definitely spice things up quite a bit so feel out the first few rounds and then start adding weight if things are feeling good. If you can’t squat for any reason you can do 2 or 3 power cleans instead.

Workout of the Day

AMRAP in 15 minutes
15 wall balls
15 sit ups

Today’s workout is simple but potent. Move slow and steady during the sit ups and use them as a chance to get your heart rate down and catch your breath. If you like both of these movements challenge yourself to keep transition times minimal between each movement.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20 lb., 12 toes to bar

Skill

strict press
1-1-1-1-1

Work up to a heavy single strict press for the day. As you warm up do some small sets. Switch to singles as soon as the bar starts feeling heavy. Focus on a tight trunk as you press the bar off your shoulders.

Workout of the Day

AMRAP in 15 minutes
45 double unders
15 push ups
*E3MOM run 200m

spend some time practicing double unders before the workout starts so you can decide on a scaling option that makes sense for you. Plan to spend a minute or less on each double under set. Push ups can be scaled as you normally would. The workout will start with a 200 meter run and then every 3 minutes after that your AMRAP will be interrupted for a 200 meter run. If you need to scale the run distance to make it back in time to work through your push ups and double unders make sure to shorten the distance. Keep track of where you’re at when you take off on your run so that you can pick up where you left off when you get back.

standard: 15 box jumps
rx: as written
sport: drag rope double unders

Skill

5-7 max sets of:
strict pull ups, banded strict pull-ups, ring rows, kipping pull-ups or weighted pull-ups

rest 1-2 minutes between sets

You get to choose your version of pull-ups today depending on where you’re at with this skill. Choose a version that allows you to complete atleast 4 reps in every set. If you’re wanting help with c-kip or butterfly pull-ups make sure to talk to your coach!

Workout of the Day

5 rounds of 3 minutes on 1 minute off
12 deadlifts
9 hang power cleans
6 front rack lunge steps

You’ll want to select your weight today based on the lunge steps. Make sure to choose a weight that you can keep unbroken for the 6 reps throughout the workout. After choosing your lunge weight spend some time practicing smooth hang power clean reps as well. If you have trouble with the front rack position feel free to do the lunges with a dumbbell or kettlebell or do them with no weight.

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

Workout of the Day

AMRAP in 20 minutes
400m run
20 push press
200m run
40 back squats

Your barbell should be on the lighter side today. You’ll want to be able to do big sets of push press, big sets of back squats and also easily and safely get the bar from the ground and to your back for your back squats. We won’t be using racks for these squats so practice the transition from the front rack to the back rack with your bar before the workout starts so that you are comfortable with it.

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

STRENGTH

4-5 rounds not for time
All movements AHAP w/2 KB’s or DB’s
4 step ups L
4 step ups R
8 WALKING lunge steps
4 step ups L
4 step ups R
Rest while partner(s) work or 2+ minutes between rounds

3-4 rounds not for time
20 alternating DB hammer curls (AHAP)
max set empty barbell curls
Rest while partner(s) work or 2+ minutes between rounds