Author: Matt Pedri

Workout of the Day

AMRAP in 20 minutes
100m farmers carry
20 sit ups
10 power cleans

standard: 115/85 lb.
rx: 135/95 lb.
sport:155/105 lb..

Skill

20x30s
1 power snatch

You knew it was coming! You’ll have 20 chances to practice your power snatch today. Plan for small and easy weight jumps if you’re planning to build over the 20 rounds or choose one weight that is heavier than you might choose to lift in a workout. Focus on a smooth pull from the floor, a strong hip drive and a quick punch out as you pull yourself slightly under the bar and lock out the bar overhead.

Workout of the Day

6 rounds of 2 minutes on 30s off
100m run
10 box jumps
Max reps alternating devil press

Choose a box height and dumbbell that you are comfortable with. Your recovery time will be short today but do your best to stay as consistent as possible between rounds. Practice the devil press before starting the workout to make sure you can transition smoothly from rep to rep. Step ups can be done in place of box jumps if you are unable to jump.

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

Skill

Strict Press
3-3-3-3-3

Work up to a challenging set of 3 strict press today. Focus on a tight trunk and core as you press overhead. Small amounts of weight will make a big difference so make sure not to add too fast!

Workout of the Day

AMRAP in 15 minutes
21 wall ball shots
9 push ups

Break up your push ups early and often to save your shoulders for your wall ball shots! Make sure to keep your squats to full depth and hit the same target height every time. Keep your push ups as strict as possible working from your toes, knees or with your hands on a box.

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

Skill

20x30s
1 squat clean

We’re on the same clock from Monday but today we’re working on squat cleans rather than power cleans. Depending on the person this could mean that your bar is heavier or lighter than it was on Monday. Focus on a smooth pull under the bar as you travel all the way down into your squat before standing back up. Fast elbows are even more important here! Keep them nice and high with your chest up.

Workout of the Day

AMRAP in 12 minutes
lateral burpees*
*12 front rack lunges E2MOM

Today’s workout will start with 12 front rack lunge steps before working through as many lateral burpees as you have time for in the remainder of a 2 minute window. Every 2 minutes after that will follow the same pattern. Make sure to choose a weight that you can hang on to for all 12 lunge steps so that you don’t end up running out of time for burpees. Your score at the end of the 12 minutes will be your total burpee reps.

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

Skill

Tabata Row
Rest 1 minute
Tabata strict pull ups
Rest 1 minute
Tabata bike

A full tabata is 8 rounds of 20 seconds on and 10 seconds off. We’ll be doing that 3 different times with one minute rest between each. If classes are large you can get in groups of two or three to share machines. Keep track of your reps and see how consistent you can be during each work period.

Workout of the Day

AMRAP in 10 minutes
7 deadlifts
40 double unders

Scaling today’s workout properly will be important. Choose a weight for the deadlift that you can start unbroken for 7 reps but might need to break up as the workout goes on. The double unders should take about 30 seconds each round and no more than 45 seconds. If you are opting for singles grab a drag rope to spice things up a bit or commit to trying atleast one double under in each round.

standard: 155/105 lb.
rx: 185/135 lb.
sport: 225/155 lb.

Skill

20x30s
1 power clean

Today is a great day to build to a moderately heavy single or to test your lifting endurance with one weight for all 20 reps that’s heavier than you might go in a workout. Focus on a controlled pull from the floor and a quick drop under the bar to catch the bar in a partial squat. If you find yourself smashing the bar into your collarbone it just means you need to speed up the turnover of your elbows!

Workout of the Day

AMRAP in 15 minutes
200m run
35 air squats
50 alternating dumbbell hang clean and jerks

Choose a dumbbell today that you are pretty comfortable with. The set size of each round of alternating dumbbell hang clean and jerks is high and meant to be challenging but you’ll want to be able to knock out atleast 15-20 reps every time you pick up your dumbbell. Make your way through the runs and squats at a moderate pace so you’ve got something in the tank for the dumbbell!

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

Workout of the Day

10 rounds with 30s at each station
wall ball shots
pull ups
assault bike calories
rest

You’ll have ten rounds to rack up as many rounds as possible for today’s workout. If needed get into groups of 2 or 3 to share bikes. Try to group up with people that want to ride the bike at the same seat height. Pull ups can be scaled as usual with a band, doing ring rows or even jumping pull ups. Your score will be total reps at the end of all ten rounds.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20 lb., C2B pull ups

STRENGTH

3-4 rounds not for time
12 alternating double DB/KB deficit step back lunge steps (AHAP) immediately into
10 back squats (building)
Rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
10 straight arm plate raises
20 Bradford press
10 straight arm plate raises
Rest 2+ minutes between rounds

Workout of the Day

Every 7 minutes for 21 minutes
500m run
25 box jump overs
then
max reps power snatches

Adjust the run and box jump volume as needed to guarantee you make it to your barbell every round. Plan for a snatch weight that forces quick singles or small sets.

standard: 95/65 lb., 20/20″
rx: 135/95 lb., 24/20″
sport: 135/95 lb. squat snatch, 24/20″

Skill

EMOM for 10 minutes
1 push press + 1 push jerk

Today’s EMOM is a great opportunity to perfect your push press and push jerk technique. The push press will be the deciding factor on weight which will likely lead to a lighter push jerk. Focus on a vertical dip and drive for both lifts. For the push jerk do your best to lock your elbows out quickly as you drop under the bar.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
9 deadlifts
6 front rack lunge steps
3 push press

Base your weight choice today off of the push press. You’ll want to be able to complete all 3 reps unbroken throughout the workout. This might result in a lighter deadlift and lunge but that’s totally ok! Lunge steps will be in place and can be done by stepping back or forward depending on your preference.

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

Skill

12x45s
straight set of strict pull ups

We’re on the same clock as yesterday for our skill work, but with a body weight movement today! The 45 seconds will likely feel quite short as the rounds tick on so don’t be surprised if you’re set sizes drop as you go. Banded pull ups or ring rows are a great option if you’re not ready for unassisted pull ups quite yet and if you’re looking for a challenge give strict chest to bar a try!

Workout of the Day

AMRAP in 20 minutes
10 alternating step ups
7 kettlebell swings
4 goblet squats

Settle in for the long haul today’s 20 minute AMRAP. The step ups will be unweighted so see if you can use those ten reps to catch your breath each round after the swings and squats. It’s ok for the kettlebell to be on the heavier side today but make sure you can complete all 4 squat reps unbroken in every round.

standard: 24/16 kg., 20/20″
rx: 28/20 kg., 24/20″
sport: 32/24 kg., 24/20″