Author: Matt Pedri

Skill

12x45s
1 slow pull squat clean

With today’s skill work we’ll be focusing on a slow and controlled pull from the floor during a squat clean. There should be a significant change in speed once the bar passes your knee. Spend some time practicing in the warm up with your coach and make sure to only go as heavy as you’re able while sticking with the slow pull start.

Workout of the Day

AMRAP in 15 minutes
5 strict press
10 front rack walking lunge steps
15 hang power cleans

After a day of all bodyweight in yesterday’s workout, we’re all about the barbell today. Choose your weight for the workout based on the strict press and shoot for a weight that you can do 5 or more unbroken reps with. This may mean you end up with a light lunge and hang power clean weight but that is totally ok.

st: 75/55 lb
rx: 95/65 lb
sp: 115/85 lb

Skill

3-5 rounds of
100m bear hug sandbag carry
then
8/5 calorie air assault

rest to recovery after each round

Team up with a friend and set yourselves up with an Assault Bike and a sandbag or two. You’ll carry the sandbag all the way down to the wall and back for 100 meters, holding it bear hug style at your chest. As soon as you get back, you’ll jump on the bike for an 8 or 5 calorie sprint. Rest to recovery between rounds.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
burpees
box jumps

Start with two reps of each movement and add two every round, climbing as high as you can before time expires. Your score is the total rounds and reps completed within the time limit. To scale the burpees step back and step up, or perform straight-arm up-downs. When it comes to the box jumps you can lower the box height or perform box step-ups.

standard: 20/20″
rx: 24/20″
sport:24/20″

Workout of the Day

AMRAP in 20 minutes
500m run
50 thrusters
50 sit-ups

This workout involves a 500m run and large sets of thrusters and sit-ups. You can scale each movement individually by lowering the reps per round to reduce the volume. Alternatively, you can swap the run for a row or bike, and replace the thrusters with air squats.

standard, rx, sport: 45/35 lb barbell

Workout of the Day

AMRAP in 20 minutes
10 clean & jerks
15 push-ups
200m run

Spend some time going over the clean and jerk today during warm up and find a weight that feels manageable for fairly quick singles. You will also want to find a push up option that allows you to get some good work in while also moving through each set of 15 at a decent pace. Use the run to shake the arms out a bit before you get back to your barbell for the next round.

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb

Skill

Unbroken Double Under Ladder

With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day

10 rounds of 90 seconds on 30 seconds off
15 wall ball shots
then max reps kettlebell swings

This workout consists of 10 rounds where you will work for 90 seconds and rest for 30 seconds. Your score is the total number of kettlebell swings completed across all rounds. To scale the wall ball shots, use a lighter ball, a lower target, or perform light goblet squats. To scale the kettlebell swings, reduce the weight or swing to eye level. You can also scale by reducing the number of wall ball shots to ensure you have time remaining in the window to accumulate kettlebell swings.

standard: 16/12 lb, 24/16kg
rx: 20/14 lb, 28/20 kg
sport: 25/20 lb, 32/24 kg

Skill

6x90s
3 front squats

Most likely you’ve done at least one of our sets of squatting on an interval. Spend some time warming up to a working weight to start at or find one weight and stay there for all your sets on the 90 second clock.

Workout of the Day

AMRAP in 12 minutes
6 box jumps
6 toe-to-bar

Small sets of both movements today will make smooth and fast transitions important. Choose a box height that you are comfortable jumping to and find a version of toes to bar that has you practicing the kipping skill if you’re not quite ready for a full toe to bar rep. Step ups are always ok in place of box jumps but a small set of bike calories could also work if you are looking for something that might feel more like a box jump. If you switch out toes to bar for sit ups you’ll want to add a few reps and complete 8-10 per round instead of 6.

standard: 20/20″, knees to chest
rx: 24/20″
sport: 24/20″

Skill

12x45s
1 squat clean with pause at the knees
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We’re continuing our two-day pause at the knees theme today! Focus on a controlled pull from the floor with your hips and shoulders rising together before pausing at the knees. After the pause, drive through the floor while opening your hips and receive the bar at your shoulders while you drop into the bottom of your front squat.

Workout

for time
10-1
deadlifts
lateral burpees

Today’s workout consists of ten rounds of a couplet with a descending rep scheme. Begin with ten deadlifts, followed by ten burpees to complete the first round. In the second round, perform nine of each exercise, then eight, and so on, until you’ve completed all 55 reps of each movement. Adjust the deadlift weight to a light enough load that you can complete each round in at least two sets. For burpees, you can scale the movement by stepping over the bar. If you’re new to this type of workout, you can also scale the volume by skipping the first round or more.

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

Skill

12x45s
1 power snatch with pause at the knees

Today is a great day to dial in your snatch technique. Focus on a controlled pull from the floor before pausing at the knees. After the pause drive through the floor to send the bar overhead in one smooth movement. Pull yourself slightly under the bar to catch it and make sure your punch out and drop under happen simultaneously.

Workout of the Day

AMRAP in 15 minutes
5 strict pull-ups
10 weighted step ups

Focus on finding a steady pace today that you can maintain for most of the 15 minutes. Choose an option for your pull ups that is challenging but also allows you to keep moving. Make sure to complete full range of motion reps even when you are fatigued. Choose one dumbbell for the step ups. You can hold your dumbbell in any way you’d like. Try to drive through the leg you are stepping up with so that you are doing as much work with that leg as possible. Alternate legs for each rep.

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

Skill

EMOM for 10 minutes
[odd] 100m run
[even] plank hold

You’ll have 1 minute to run 100m every odd minute and you’ll spend the even minutes in a plank hold. Do your best to hold a solid position for the whole minute if you can!

Workout of the Day

AMRAP in 20 minutes
400M Run
30 drag rope double unders
20 front squats

Choose a weight for your squats today that feels manageable for larger sets. Shoot to get your 20 reps done in about 3 sets every round. Double unders with the drag rope can be quite a bit more taxing than a regular rope so adjust the reps accordingly. Don’t spend more than one minute with your jump rope in each round.

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

Workout of the Day

5 rounds with 1 minute at each station
air assault bike for calories
power snatch
strict press
rest

In this workout, we’ll partner up, and you will spend 1 minute working at each station followed by a 1-minute rest. Your final score is the total number of calories and reps completed across all 5 rounds. Power snatches and strict presses can be scaled by lowering the load. Make sure the weight is light enough to be completed in small sets; if you are forced to do singles, it is too heavy.

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