Category: Workout of the Day

Skill

EMOM for 10 minutes
1 slow pull power clean + power clean

In today’s skill work, we have a two-rep barbell complex with two variants on a power clean. On your first lift, pull the bar in a slow and controlled fashion until the bar passes your knees, and then accelerate through to the catch position. On your second rep, go at full speed but make sure your hips and shoulders rise together during the first pull.

Workout of the Day

AMRAP in 15 minutes
40 double unders
10 deadlifts
4 front rack walking lunge steps

Another great opportunity to work on your double unders. If you don’t quite have them yet scale to 80 single unders or decrease the volume vs the benchmark. We’ll be using one barbell today so choose your weight based on the difficulty of the front rack lunges. Be sure you can do four in a row when fresh and keep your elbows high to support the bar. Your back knee should lightly touch the floor on each step while your chest stays upright.

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

Skill

7 sets of
Strict weighted pull-ups (increasing)
then immediately a max set of push-ups

Today’s skill work focuses on upper body strength. You will complete 7 sets of weighted strict pull-ups for max reps adding weight for each set, followed immediately by a single max set of strict push-ups. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed and ditch the weight. When it comes to the pushups, use a box or other assistance method to keep the rep count high and complete a max set at the same difficulty level in each round.

Workout of the Day

AMRAP 20 Minutes
200m run
15 medicine ball sit-ups
10 burpees

For today’s longer duration triplet you want to start out at a sustainable and steady pace for the run. Do your best to perform your burpees at roughly the same speed per rep. When it comes to sit ups tap the medicine ball behind your head and then at your feet for each rep.

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

Skill

12x45s
1 hang squat clean

It today’s skill we’ll practice with twelve reps of a hang squat clean. Keep the bar close to your body as you pull under the bar and generate vertical drive by aggressively opening the hips. Finish the lift by dropping into a squat and receiving the bar in the front rack before standing up.

Workout of the Day

7 rounds of 90 seconds on 30 seconds off
10 alternating dumbbell snatch
then
max reps wall ball shots in remaining time

Today’s workout is a seven-round interval workout with a 3:1 work/rest ratio.You will start each interval with 10 alternating dumbbell snatches, leaving the remainder of the time to accumulate max reps of wall ball shots. Choose a dumbbell weight that allows you to finish the snatches quickly and unbroken for most rounds to maximize your time performing wall ball shots.

standard: 30/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 25/20 lb

Skill

deadlift
7-7-7

Work up in weight or carry one weight across for all three sets of seven. Sets this large might feel unfamiliar so warm up with some lighter sets of seven on your way up to your working sets so that you know what to expect!

Workout of the Day

AMRAP in 12 minutes
3-6-9-12-15…
power clean
box jump

Choose a power clean weight that has you working in small sets or quick singles. Box jumps can be scaled by height or by performing step ups. Pace yourself early and use the first few rounds to establish a sustainable pace rather than redlining in the “warm up” rounds.

standard:95/65 lb., step ups
rx: 135/95 lb., 24/20″
sport: 155/105 lb., 24/20″

Workout of the Day

4 rounds of 4 minutes on 1 minute off
To start each round run 400m, 300m, 200m and 100m, respectively
then
AMRAP in your remaining time of
5 power snatches
5 lateral burpees

Today we’ll be working through a four round interval workout with a Buy-in that decreases in difficulty every round. For the snatches, choose a weight that you could use to complete 5 reps in at least 2-3 sets.. Scale the run distance or swap for a machine if needed to ensure you have time to work on the AMRAP. f

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

STRENGTH

4-6 rounds not for time
10 double dumbbell squats (building to AHAP)
Immediately into
10 goblet cyclist squats (one dumbbell)
*Rest while your partner(s) goes or about 2 minutes between rounds

Upper body accessory
2-3 rounds
Max set of ring rows
Rest 30 seconds
Max set of ring rows
Rest while partner(s) goes or about 2 minutes between rounds
then
2-3 rounds
Max set of seated dumbbell strict press
Rest 30 seconds
Max set of seated dumbbell strict press
Rest while partner(s) goes or about 2 minutes between rounds

Workout of the Day

AMRAP in 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

standard: jumping pull-ups
rx: as written
sport: chest-to-bar pull-ups

Sweat

On a clock set for 30 minutes
5k bike or 2k row
Then
AMRAP in remaining time
100m farmers carry
30 gorilla rows
100′ walking lunge steps
15 burpees

Start with a long buy-in on the bike or rower and use the remaining time on the four movement AMRAP.

Skill

12x45s
1 power clean + 1 front squats

We’ll spend 9 minutes today working up to a heavy front squat complex by working from the floor and starting with a power clean. If you’ve really dialed in your squat the power clean should be the limiting factor. Remember to reset your hands and feet if needed after the power clean to set your self up for a successful front squat.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
10 weighted box step overs
15 drag rope double under

For the weighted box step-overs, choose a load that allows you to move steadily through all ten reps. Hold the dumbbell in a way that allows you to keep your torso upright throughout the rep . The drag rope double-unders will tax your shoulders and grip much more than a standard rope, so plan on a higher level of effort than you are familiar with when it comes to that movement. To scale the step-overs, reduce the weight or perform them unweighted. If you are still working on double-unders, swap them out for standard jump rope double-unders or perform 30 single-unders.

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

Skill

7 rounds of
Max set of strict pull-ups
then immediately
A max set of dumbbell bent over rows on each arm

Today’s skill work focuses on upper body pulling strength. You will complete 7 sets of strict pull-ups for max reps, followed immediately by max reps of dumbbell bent-over rows on each arm. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed. For the bent-over rows, choose a weight that allows you to maintain a flat back and control the dumbbell through the full range of motion. Choose a weight that gets you around 10 reps on each arm. Prop one knee up on a box or bench to balance while you perform the movement. Take enough rest between each of the 7 sets to ensure high-quality reps in every round.

Workout of the Day

2 rounds for time
50 sit ups
400 m run
30 deadlifts

Today’s workout is a two-round triplet of sit-ups, running, and deadlifts. The deadlifts should be moderately heavy but manageable in small, controlled sets. Focus on maintaining a flat back, especially as fatigue sets in after the run. Scale the barbell load to a weight that allows you to complete each round with fairly large sets.

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

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

This two-rep barbell complex has working on core to extremity power transfer with the push press and coupled with the footwork and precision with the split jerk. You can choose to start light and build in weight over the ten minutes or find a moderate load to focus on technique across all sets. Make sure you re-stabilize your feet and midline before dropping the bar or re-racking.

Workout of the Day

1 minute of kettlebell swings
1 minute of thrusters
2 minutes of kettlebell swings
2 minutes of thrusters
3 minutes of kettlebell swings
3 minutes of thrusters

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb

Twelve minutes on the clock for this ascending interval ladder. For the kettlebell swings, use a weight that allows you to maintain consistent and manageable set sizes. The thruster will likely have a higher difficulty level, so choose a load you can manage in small, controlled sets. Since there is no built-in rest between movements, be strategic about breaking up your reps to manage fatigue, especially in the longer final rounds. Scale the weight as needed to keep moving safely through the entire 12 minutes.

Skill

front squat
7-7-7-7-7

Work up to a heavy set of 7 today, or choose one weight and carry it throughout all five sets. When it comes to the load on your bar you’ll want it to be fairly light when compared o your one rep max but slightly heavier than your workout weights. Remember to keep your elbows up and the bar pinned in the front rack. If you’re feeling any downward pressure on the wrist, that likely means the bar is falling forward

Workout of the Day

AMRAP in 12 minutes

3-6-9-12-15…
burpees
toes to bar

Today’s workout has a rep scheme that ascends in difficulty so take those first couple of rounds to establish a sustainable pace. For the toes to bar, choose a set size that allows you to maintain consistent form, even as the volume grows. To scale, perform hanging knee raises or sit-ups to keep moving through the 12-minute window.