Category: Workout of the Day

skillcon

AMRAP in 20 minutes
21 backsquats
15 R-arm DB snatch
15 L-arm DB snatch
9 push press

You’ll want to pick your weight today based on the push press. This will end up being a relatively light back squat which is good since the rep count is high in each round. The DB snatches will be done a little differently by completing 15 reps straight on one arm and then switching to the other arm to repeat the same rep count.

standard: 65/45 lb., 30/20 lb.
rx: 95/65 lb., 50/35 lb.
sport: 115/85 lb., 65/45 lb.

Skill

EMOM for 8 minutes
30 seconds of handstand hold OR wall walks

Choose between two gymnastic skills today; the handstand hold or wall walks. If you are choosing to hold a handstand you can hold for all of the 30 seconds or part of it depending on your comfort level with this skill. For the wall walks you can complete as many as you want within the 30 second window. Regardless of which option you go with focus on quality positions over quantity of time or reps.

Workout of the Day

AMRAP in 20 minutes
200m run then
2-4-8-10-12…
power clean
box jump
E4MOM 200m run

Choose a weight for your barbell today that is manageable for quick singles or small sets. We’ll be working through today’s couplet for 20 minutes with a 200 meter run every four minutes. Make sure to remember where you are when you take off on the run so you can pick back up where you left off when you get back!

standard: 95/65 lb., step ups
rx: 115/85 lb., 24/20″
sport: 135/95 lb., 24/20″

Skill

Front Squat
1-1-1-1-1

Work up in weight for a heavy single for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

tabata wall ball shots
rest 1 minute
tabata toes to bar
rest 1 minute
tabata wall ball shots

A full tabata is eight rounds of 20 seconds of work and ten seconds of rest. We’ll work through three full tabata sets today starting and ending with wall balls and with some toes to bar sandwiched in the middle. Do your best to work for as much of each work period as possible. Your score for today will be total reps.

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

Skill

Every 90 seconds for 8 rounds
straight set of pull-ups + straight set of push-ups

You can choose between kipping or strict pull-ups for today’s skill work. The goal of this skill work is to push your set sizes for both the pull-ups and the push-ups and then try your best to recover in whatever time you have remaining. Be smart not to go too far though, you’ll want to make sure not to hit failure on either movement.

Workout of the Day

AMRAP in 12 minutes
6 deadlift
12 burpee over bar

It’s ok for your bar to be on the heavier side today but make sure you can start out with six reps unbroken with the weight that you choose. Settle in to a consistent pace on the burpees so that you can transition quickly back to the deadlifts in the next round.

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

Skill

EMOM for 10 minutes
push jerk + split jerk

Spend some time practicing the push jerk and split jerk today. You can choose to stick with one weight for all ten sets or add weight as you go.

Workout of the Day

AMRAP in 15 minutes
100M uneven farmer carry
200M run
20 dumbbell goblet lunge steps

For today’s workout you’ll need one kettlebell and one dumbbell. Your ketttlebell and dumbbell should be close to the same weight. You’ll use the dumbbell for goblet lunges so make sure to choose a weight that you are comfortable with for this movement as well as the farmers carries.

standard: 16/12 kg., 30/20 lb.
rx: 28/20 kg., 50/35 lb.
sport: 32/24 kg, 65/45 lb.

Skill

Every 30 seconds for 20 rounds
1 power clean

For today’s skill work you can carry one weight across for all 20 reps or add as you go. If you choose to build up to a heavy single for the day make sure to plan your weight jumps so that loading is easy and quick so that you don’t fall behind on the clock.

Workout of the Day

10 rounds for time
10 kettlebell swings
15 medicine ball sit-ups

Choose a kettlebell that you can swing for ten reps unbroken when the workout starts and throughout most of the ten rounds. Your shoulders won’t necessarily get a break during the sit-ups since you’ll be holding the medicine ball but try to catch your breath during these reps so that you can transition quickly back to the kettlebell.

16 minute cap.

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

Workout of the Day

7 rounds of:
30 seconds of Deadlifts
30 seconds of Box Jumps
30 seconds of Push-ups

30 seconds of rest between each station

This 21-minute, high-intensity interval workout is scored by the total number of repetitions completed across all 21 work intervals. The format targets different functional groups at each station, allowing you to maintain high intensity for every 30-second effort.

standard: 155/105 lb, 20/12″ box, knee/incline push-ups
rx: 185/105 lb, 24/20″ box
sport: 225/155 lb, 24/20″ box

Workout of the Day

AMRAP in 10 minutes
calories on the rower*
*E2MOM 20 wall ball shots

rest 2 minutes

AMRAP in 10 minutes
air assault bike calories *
*E2MOM 5 power snatches

You’ll have two scores for today’s workout; your total calories rowed at the end of workout 1 and your total calories on the bike at the end of workout 2. The order of the workouts can be switched in order to share machines in a bigger class. There are 3 suggested rep schemes for wall ball shots. You’ll want to be able to get those reps done in under a minute each round. Choose a weight for the snatches that has you working in mostly singles or sets of 2 or 3 at the most.

standard: 15 wall balls 14/10 lb., 95/65 b.
rx: 20 wall balls 20/14 lb., 135/95 lb.
sport: 25 wall balls 20/14 lb., 155/105 lb.

Skill

Front 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 did this strength work two weeks ago you should have a pretty good idea what weight to shoot for. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 burpees
5 hang power cleans
15 double unders

Choose a weight for your hang power cleans that keeps the sets of 5 mostly unbroken throughout the workout. Double unders can be scaled by volume if needed or completed as singles with a regular or drag rope.

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

Skill

Deadlift
2-2-2-2-2

Work up to a heavy double for the day. If you did this two weeks ago you should have an idea of what weight to shoot for. Focus on maintaining a neutral spine by bracing your core on every rep. The final sets should be challenging but achievable without technical breakdown. Rest 2 to 3 minutes between sets.

Workout of the Day

AMRAP in 15 Minutes
15 pull-ups
30 box step ups
45 sit-ups

Find a scaling option for pull-ups today that allows you to keep moving throughout the workout. The step ups and sit-ups will be a little easier to maintain a consistent pace. If needed decrease the height of your box for the step ups.

standard: 20/12″
rx: 24/20″
sport: 24/20″, chest to bar pull-ups