Find your fittest self
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″
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.
EMOM for 8 minutes
5 strict press
OR
straight set of strict handstand push-ups
Choose between a set of 5 strict press or strict handstand push ups for today’s eight minute EMOM. Choose one weight for the strict press and work either from a rack or the floor. Feel free to partner up and share one barbell if you see someone planning for the same weight that you are. If you would rather get upside down today and are comfortable with strict handstand push-ups you can complete one unbroken set every minute. If you require more that one ab-mat for SHSPU’s you are probably better off choosing the strict press and working on strength there.
AMRAP in 15 minutes
10-20-30-40-50 …
double-unders
5-10-15-20-25 …
push-up
200m run before every round
Today’s workout includes double-unders and push-ups. When it comes to double-unders scale by decreasing reps or substituting for single unders and alternatively including a double under attempt every round or every few reps. Scale push-ups by working from the knees or by decreasing the difficulty elevating your torso by working from a box.
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 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.
AMRAP in 15 minutes
3 squat cleans
5 power cleans
15 sit-ups
standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
Of the two barbell movements in todays workout you’ll want to adjust the load based on your capacity for squat cleans as the more difficult of the two movements. Work methodically by performing single repetitions at a steady pace using the sit-ups to recover a bit from the barbell movement.
Two rounds of tabata alternating between
hollow rock
arch hold
For this skill work you will be working through 16 total rounds of hollow rock and arch hold alternating between each movement for 8 rounds of each. Your coach will go over all the ways that these skills can be scaled to find a difficulty level that works for you.
7 minutes at each station for max reps
strict pull-ups
weighted step overs
air assault bike for calories
Twenty-one minutes on the clock for our workout today. You’ll be working to complete as many reps as possible at each of three stations with no rest between movements. All three movements will require a strong sustained effort. No point in going out fast on this one!
standard: 35/20 lb, 20/12″
rx: 50/35 lb. 24/20″
sport: 65/45 lb, 24/20″
Deadlift 2-2-2-2-2
Work up to a heavy weight across five sets. 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.
On a clock set for 12 minutes
500m run
then
AMRAP in remaining time of
50 wall ball shots
50 kettlebell swings
You’ll need a wall ball and a kettlebell for today’s workout. Choose your weights wisely as the set sizes for both movements are on the larger size. You’ll start the workout with a run all the way around the complex just one time before settling in for this challenging couplet. Pace yourself and have fun!
standard: 14/10 lb., 20/12 kg.
rx: 28/20 kg., 20/14 lb.
sport: 32/24 kg., 20/14 lb.
EMOM for 10 minutes
1 push press + 1 push jerk
This skill work will be good practice for today’s workout where you will see the clean and jerk. The push press will be tougher as there is only a dip and drive for this lift and no drop under. The push jerk should feel lighter if you focus correctly on the drop under your bar and quick punch out after you dip and drive.
AMRAP in 15 minutes
21 lateral burpees
9 clean and jerks
Hopefully today’s skill work helped you figure out what might be a good weight for today’s workout. Completing the clean and jerks as quick singles will likely be the best option so choose your weight accordingly. If 21 burpees will slow you down significantly consider dropping the number to 15 each round.
standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.
8 rounds of 2 minutes on 1 minute off
20 double unders
8 front rack lunge steps
This workout will be scored in Chief style scoring meaning that every 2 minutes will be it’s own mini AMRAP always starting back on the double unders. Your score at the end of the workout will be your total completed rounds plus all your extra reps. Scale the double unders first by volume so that you are spending about 20 seconds with your rope every time you pick it up. If you’re still working on this skill and opting for singles make sure to sprinkle at least one double under attempt in to every round.
standard: 75/55 lb.
rx: 115/85 lb.
sport: 135/95 lb.
With a clock set for 18 minutes:
1 minute of rowing for calories
1 minute of push-ups
1 minute of kettlebell swings
2 minutes of rowing for calories
2 minutes of push-ups
2 minutes of kettlebell swings
3 minutes of rowing for calories
3 minutes of push-ups
3 minutes of kettlebell swings
Today’s workout is a couplet of escalating work intervals with no programmed rest between stations. The challenge is sustaining your output as the duration of each movement increases. Grab a partner and rotate stations at each interval.
standard: 24/16kg
rx: 28/20 kg
sport: 32/24 kg
10 minutes of handstand practice
Work on your handstands for 10 minutes, and get feedback from your coach if you aren’t sure what to practice! Below is a list of handstand drills in roughly ascending order of difficulty. Have fun, and be safe!
Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Crow stand
Cartwheel
Free standing handstand kick up to pirouette
Freestanding handstand walk
Handstand walk (figure 8 around 2 cones)
Freestanding handstand hold
Handstand walk (up ramp, down stairs)
Handstand walk (up stairs, down ramp)
ARMAP in 20 minutes
10 left leg step ups
10 right leg step ups
7 strict pull-ups
400m run
For today’s workout you’ll a box and a place to do pull-ups. For the step ups, we’ll be doing 20 total in sets of 10 on each leg. You’ll be able to keep your leg on top of the box and complete the rep by moving the opposite leg from ground to the top of the box. The total number of pull-ups is low, as we’re recommending strict pull-ups. The best scaling option would be to get in and out of a band for assistance or to perform supine ring rows.
standard: 12″ box, banded pull-ups
rx: 24/20″
sport: wear a vest