Author: Matt Pedri

Skill

strict pull-ups
7 sets of 5

This skill work can be scaled up or down to fit your current strength level. Use a band or add weight to your body if you can do so while sticking with sets of 5. Whatever you choose focus on full range of motion reps with a full lockout at the bottom of each rep and your chin clearing the bar at the top.

Workout of the Day

on a clock set for 12 minutes
1 minute of squat cleans
1 minute of push press
2 minutes of squat cleans
2 minutes of push press
3 minutes of squat cleans
3 minutes of push press

You’ll want to select your weight based on the push press today. Make sure you can complete multiple reps in a row with the weight you choose. Squat cleans can be done as singles or in sets based on your preference. Pace yourself so that you don’t burn out before the three minute rounds.

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

Workout of the Day

AMRAP in 20 minutes
2-4-6-8-10 … *
alternating devil press
weighted step over

* 200 m run after each round

Choose one dumbbell for your devil press and the step overs today. If one of the two movements is more difficult for you make sure to select your weight based on that movement. You’ll be following an ascending rep scheme going up by 2 reps each round and completing a 200 m run to complete each round.

standard: 30/20 lb., 20/20″
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″

Workout of the Day

AMRAP in 20 minutes
5 front squats
40 drag rope double unders
5 front squats
400 m run

Today’s workout is a good chance to challenge yourself with the barbell. Each set is small so if you’re up for it bump up the weight a bit from what you might normally choose. Use the run as a bit of a recovery before getting into the next round.

standard: 115/85 lb.
rx: 155/105 lb.
sport: 185/125 lb.

Skill

Tabata row for calories
1 minute rest
Tabata push-ups

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do two rounds of Tabata working at each of two stations. Do your best to maintain the same level of effort across all 8 rounds.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
100m pinch plate carry
then max burpees jumping to your plate

This grip and cardio intensive workout consists of six, two minute work periods where you’ll carry two bumper plates down to the wall and back while hold the plates pinch style. When you get back put use one of your plates to knock out as any burpees as possible in your remaining time. No need to clap overhead for this one, simply jump on top of your plate and open up your hips to full extension to complete the rep. When it come to choosing your plates make sure you can make it least 50m without setting them down when fresh.

st: 15/10 lb
rx: 35/25 lb
sp: 45/35 lb

Skill

Every 30 seconds for 20 rounds:
1 Power snatch

Today’s skill is a repeat interval and includes a large number of reps of the always difficult power snatch. Practice speed under the bar and focus on an aggressive pull, explosive upward drive and ensure a stable catch position for every rep. Keep the weight light to prioritize mechanics, or build gradually only if your form remains perfect throughout the later rounds.

Workout of the Day

for time

50 crossovers
50 sit-ups
50 alternating dumbbell snatches
50 box jumps
50 alternating dumbbell snatches
50 sit-ups
50 crossovers

Spend some time practicing crossovers with your jumprope before the workout starts. If this skill still eludes you feel free to stick with singles or even double unders instead! With a high rep workout like this you’ll want to be fairly comfortable with the dumbbell and box height that you choose. Reps can always be decreased to 40 or even 30 of each movement if you are worried about the volume. You’ll have a 15 minute cap there to help you out just in case. Join us in wishing Linda a very Happy Birthday today!

20 minute cap

standard: 35/20 lb, step ups
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″

Skill

back squat
2-2-2-2-2

Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember to ask for two spotters and make sure your coach has gone over how to spot safely. Focus on an upright torso and tight core as you drive up out of each squat.

Workout of the Day

AMRAP in 15 minutes
12 wall ball shots
3 power cleans

Today’s couplet gives you an opportunity to work with a heavier barbell than you might normally choose. As you warm up you can test out the weight and go with something that keeps you working with singles for the power cleans.

standard: 14/10 lb, 115/75 lb
rx: 20/14 lb, 155/105 lb
sport: 30/20 lb, 185/125 lb

Skill

EMOM for 10 minutes
[odd] 30 seconds of kipping pull-ups
[even] 30 second handstand hold or freestanding handstand attempt

We’ll be working on two higher skill movements today. If you aren’t able to do unassisted kipping pull-ups yet you can choose to try them out with a band or just practice the kipping swing on the odd minutes. Handstand holds can be scaled in many different ways so find an option that works for you to get into a good position for about 30 seconds.

Workout of the Day

AMRAP in 15 minutes
200m run
15 deadlifts
15 push-ups

You’ll want to be able to work through this triplet at a consistent speed. Choose a deadlift weight that allows you to get through each round of 15 in 2-3 sets. Push-ups can be scaled in the same way working from your knees or with your hands on a box if needed.

standard: 95/65 lb
rx: 155/105 lb
sport: 225/155 lb

Skill

EMOM for 10 minutes
1 power clean + 1 squat clean

You can choose to hang on to your bar and link these two lifts together or treat them as singles. Make sure you can follow yourself quickly if you choose to break up the reps so that you have time to recover in each minute. Add weight as you go or choose one weight and hit it every minute for ten minutes.

Workout of the Day

AMRAP in 10 minutes
7 thrusters
4 front rack lunge steps

You’ll be using one barbell for this workout so choose your weight based on whatever movement is more difficult for you. You’ll want to be pretty comfortable with the weight you choose today. Think of this workout as more of a light and fast ten minutes than heavy and slow.

standard: 45/35 lb
rx: 95/65 lb
sport:115/75 lb

Workout of the Day

6 rounds of 3 minutes on 1 minute off
3 push jerks right arm
3 push jerks left arm
6 box jumps
6 alternating dumbbell snatches

Choose your dumbbell weight based on the push jerks. You’ll want to make sure you can complete each set of 3 unbroken as you move through the workout. Consistency is key in a workout like this so don’t go out too hot in round one!

standard: 30/20 lb., step ups
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″

Workout of the day

3 rounds of 7 minutes on 2 minutes off
500m run
30 lateral burpees
max reps front squats

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

Attack the run and burpees aggressively to leave maximum time for the Front Squats, as your score is the total reps accumulated across all three rounds. Choose a barbell weight that allows you to hit quick, repeatable sets under fatigue. If necessary, scale the run distance or reduce the burpee reps to ensure you have at least 1-2 minutes for the Front Squats each round.