Category: Workout of the Day

Skill

2 rounds of Tabata alternating between
Push-ups
Arch while holding a PVC pipe

In this skill work we’ll use the Tabata timer with 20 seconds of work and 10 seconds of rest for a total of 16 rounds. In the odd rounds perform a set or two of push-ups workout to maintain a number you can achieve for most rounds. In the odd numbered rounds you’ll lay on the floor and attempt to hold the Arch (Superman) position for all 20 seconds.

Workout of the Day

AMRAP in 8 Minutes
60, 50, or 40 Burpees
then
Max Calories on the Air Assualt Bike
—
Rest 2 Minutes
—
AMRAP in 8 Minutes
60, 50, or 40 Calorie Row
then
Max Reps Burpees

In today’s workout we’ll have two 8 minute work periods each scored by your total reps of a single movement but starting with a hefty buy in of another. Choose to tackle either 60, 50 or 40 reps of the buy in before moving on to the second part of each couplet. In the end your score will be the number you used for your buy in and the totals reps you scored of the remaining movement.

Standard: 40 Reps
RX: 50 Reps
Sport: 60 Reps

Skill

12×45 seconds
2 power snatches

You can practice touch and go reps today or treat these reps as singles. Focus on a controlled pull from the floor followed by and explosive leg drive and a quick punch out as you pull yourself slightly under the bar to catch in the power position. Feel free to add weight if things are going well or stick with one weight for all 12 sets.

Workout of the Day

AMRAP in 15 minutes
30 sit-ups
20 step ups
10 deadilfts

Settle into a quick pace today and try to hold it for the full fifteen minute AMRAP. Consistency will definitely pay off in a workout like this. Choose a shorter box if needed for the step ups and scale the deadlift appropriately.

standard: 135/95 lb, 20/20″
rx: 185/135 lb., 24/20″
sport: 20 toes to bar, 225/155 lb., 24/20″

Skill

EMOM for 10 minutes
4 lateral burpees
then
1 power clean + 1 hang power clean

In our skill work today practice moving quickly through 4 burpees and then follow that with a barbell complex. You can choose to build up to a heavy weight for the day or stick with one weight for all ten sets. Whatever you decide make sure to focus on a controlled drive off the floor and a tight catch position. Keep your elbows and chest as upright as possible as you drive up to complete each lift.

Workout of the Day

10 rounds for time
30 double unders
10 kettlebell swings

* 15 minute time cap

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg

Today’s workout will be scored by the time it takes you to complete all 10 rounds or by the total number of rounds and reps you can complete in 15 minutes. If you’re still working on getting double unders try scaling the total volume to a number you can complete in about 30-40 seconds or go for single unders with a double under attempt at a regular interval like every 3, 5 or 10 reps.

Workout of the day

4 rounds of 6 minutes on 2 minutes off
2-4-6-8-10 …
alternating dumbbell snatches
goblet squats
push-ups

Restart at the round of 2 for each 6 minute cycle. In the end you’ll record the score of your highest round in any of the four cycles.

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

Workout of the Day

with 18 minutes on the clock
2 rounds of
3 minutes of air assault bike for calories
3 minutes of burpee box jumps
3 minutes of rowing for calories

Today’s workout is all about endurance. Settle in to a good pace for each three minute work period. There is no rest between so you’ll want to be sure the pace you choose allows you to keep moving through the full 18 minutes. If the class is large, get into groups of 3 and switch up the order of the workout if needed.

standard: 20/20″
rx and sport: 24/20″

STRENGTH

not for time
10-8-6-4-2
front squat or goblet squat (building)
bulgarian split squats left leg w/DB or KB
bulgarian split squats right leg w/DB or KB

upper body accessory
3-5 rounds not for time
10-15 box or bench dips
20 gorilla rows
max set of box or bench dips

Workout of the Day

4 rounds of 4 minutes on 1 minute off
8 lunge steps (bodyweight)
6 power cleans
4 push jerks

You’ll want to test out the push jerk when deciding on your barbell weight. Go with a weight that allows you to keep the push jerks unbroken from the start. Your power cleans can be done in small sets or as quick singles. Do your best to recover a bit and catch your breath during the lunge steps.

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

SWEAT

AMRAP in 30 minutes *
50 box step overs
100 drag rope singles
50 sit ups
100 drag rope singles
50 box step overs w/medball
100 drag rope singles
50 medball sit ups
100 drag rope singles

*Complete 10 burpees at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00

The number of burpees completed every 5 minutes can be adjusted if needed to allow for enough work time to make your way through the AMRAP. Do your best to keep track of where you are at so that you can jump right back in after each set of burpees.

standard: 16/10 lb., 20/20″
rx: 20/14 lb., 24/20″
sport: 30/20 lb., 24/20″

Skill

Every 45 seconds for 10 rounds
3 strict press

We’ll be working on overhead pressing strength today. With 10 rounds and a very short interval you’ll want to start at a weight similar to what you would use in a workout and maintain that for several rounds before increasing. Strict press tends to fall off quickly so add weight in small doses.

Workout of the Day

AMRAP in 15 minutes
10 air squats
7 kettlebell swings
4 push-ups

Speed is the name of the game today. The set sizes are small so set a goal of working continuously throughout the workout. A set of seven kettlebell swings is on the smaller side so this is a great opportunity to attempt a heavier weight than you might normally use. If you do scale up, start with reps that end at eye level rather than going all the way overhead.

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

Skill

for time
500m row

rest as needed

for time
1500m air assault bike

Today’s skill work can be completed in any order. Track your times and you might get a chance to repeat this in the future!

Workout of the Day

7 rounds of 90 seconds on 45 seconds off
12 box jumps
max reps of alternating dumbbell clean and jerk in your remaining time

Today’s workout is pretty straight forward with a box jump buy in for each interval before moving on to your dumbbell. Do your best to recover in each 45 second rest period so you can repeat close to the same effort in all seven rounds.

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

Skill

front squat
3-3-3-3-3

Work up to a heavy set of 3 today or choose one weight and carry it across for all five sets. Focus on an upright torso as you drive up out of each squat.

Workout of the Day

AMRAP in 15 minutes
5 toes to bar
10 burpees
15 wall ball shots

Spend some time going over toes to bar to find an option that allows you to get some good work in every time you are on the bar. Settle in to a consistent pace on the burpees and wall balls. This workout is on the longer side so find a pace you can hold on to and stick with it!

standard: 14/10 lb.
rx: 20/14 lb.
sport: 10 toes to bar, 30/20 lb.

Skill

EMOM for 10 minutes
4 lateral burpees
then
1 squat clean

You can choose to build up to a heavy single for the day ove the ten minutes or stick with one weight for all ten reps. Whatever you decide make sure to focus on a controlled drive off the floor and a tight catch position. Keep your elbows and chest as upright as possible as you drive up to complete each lift.

Skill

AMRAP in 12 minutes
30 double unders
3 deadlifts

Your barbell can be heavy today. With only three reps per round you should plan to complete each set unbroken even if it feels difficult. The double unders are there to break things up so choose a set size here that has you working for about 30 seconds in each round.

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