Category: Workout of the Day

Skill

deadlift
3-3-3-3-3

work up in weight to a heavy set of 3 deadlifts today or choose one challenging weight and carry it across for 5 sets of 3. Focus on a smooth and controlled pull from the floor. The goal here is touch and go reps for all 5 sets so make sure you can maintain that as the bar gets heavier.

Workout of the Day

AMRAP in 15 minutes
12 box jumps
9 push ups
6 burpee box step ups

You’ll just need a box for today’s workout. If you’re not planning to jump for the box jumps you can switch out the box jump reps for 9/6 calories on the bike since we’ve got step ups paired with the burpees already. Step up are always ok if you prefer that scaling option If you’re not ready for strict push ups from your toes approach the push up reps as you normally would with hands on a box or working from your knees. If you can do a few reps from your toes try splitting the reps between toes and knees, something like 3 and 6 to get the 9 reps done.

standard: box push ups, 20/20″
rx: 24/20″
sport: SHSPU, 24/20″

Skill

8x45s
straight set of strict pull ups

choose a pull up version that feels repeatable but also challenging. Banded pull ups, ring rows or even jumping pull ups with a controlled descent will work today. Shoot for 3-5 or more pull ups per round.

Workout of the Day

AMRAP in 20 minutes
200m run
30 sit-ups
20 push press

spend some time testing out your push press weight before the workout starts. You’ll want to pick a weight that won’t make the push press reps feel like the dominating part of the workout. Plan for sets of 5 or more every time you pick up the bar. Take the run and sit ups at a steady pace so that you’re ready for the push press each round.

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

Workout of the Day

5 rounds of 3 minutes on 1 minute off

100m uneven farmer carry
30, 25, or 20 wall ball shots
max reps drag rope double unders

Today’s workout consists of 5, 3 minute chippers where you’ll work through a farmer carry down to the wall and back, knock out a large set of wall ball shots and then spend your remainging time attempting to get as many double unders as possible in your remaining time. You’ll want to be able to complete your wall ball shots at about the 2 minute mark in each round to give yourself ample time for the double unders. Adjust not only the weight but the total number of wall ball shots you attempt in order to finish in that time frame. In the end your score will be the total number of double unders you complete across all 5 rounds.

standard: 20 wall ball shots, 16/12 lb.
rx: 25 wall ball shots, 20/14 lb.
sport: 30 wall ball shots, 20/14 lb.

Workout of the Day

On a 20 minute clock
run 100m then
1 round of
9 deadlifts
6 push-ups
3 hang power cleans
run 100m then
2 rounds…
increasing by 1 round for 20 minutes

You’ll want to choose your weight based on the hang power cleans today. Make sure you can complete 3 reps unbroken with the weight you choose. Each round will start with a 100m run followed by 1 rounds of the barbell and push up complex, then 2 rounds then 3 etc for 20 minutes.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/135 lb

Skill

12x45s
straight set of kipping toe-to-bar

spend some time practicing toes to bar, knees to chest or just kipping swings for today’s skill work. If you don’t want to kip you can complete this skill strict. You can also opt for a v-up or sit up variation if you’re not up for hanging from the bar.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
9 kettlebell swings
6 box jumps

Today’s workout is all about moving smooth and fast. Choose a kettlebell you are comfortable with so that you can swing the sets of 9 mostly unbroken. If box jumps are a no go you can do step ups or grab a bike for a small set of cals instead.

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

Skill

front squat
5-3-2-2-1-1-1

follow this rep scheme to work up to a heavy single front squat for the day. If you’re feeling fresh this might end up being a new 1RM. it could also just be something that feels heavy for today. Pay attention to how each set feels as you build so that you can decide how much weight to add as you go. Remember that we never spot on a front squat so make sure there is room between you and the rack to bail the bar if needed.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
squat clean
lateral burpees

Plan on choosing a weight for the squat cleans that has you working in quick singles. To do the burpees as prescribed add a lateral hop over the bar to complete each rep. To scale this movement you can step over the bar or stay on the same side the whole time for your burpee reps. Either of these options will make the burpees more manageable.

standard: 115/85 lb
rx: 135/95 lb
sport: 165/115 lb

Skill

EMOM for 10 minutes
3 push press

Focus on a shallow dip and explosive drive to send your bar from your shoulders to overhead. Make sure to squeeze your legs as you press out each rep to make sure you’re not dropping under the bar and accidently doing a push jerk.

Workout of the Day

AMRAP in 15 minutes
100m pinch plate carry
20 sit-ups
10 medicine ball step-overs

You’ll need two plates, a medicine ball and a box for today’s workout. Use two different weights for the carry and make sure to switch hands at the wall. Carrying the weights should feel challenging but not impossible so choose your weights accordingly! If you’ve never done a pinch plate carry make sure to try one out before the workout starts.

standard: 15/10 lb, 16/12 lb.
rx: 25/15 lb, 20/14 lb.
sport: 35/25 lb, 25/20 lb”

Skill

20x30s
1 power clean

We’ll spend 10 minutes working up to a effort power clean. With a total of 20 lifts and a quick turnaround after each rep make sure to stay focused on a quick set up and good technique. Make any weight jumps quick and easy.

Workout of the Day

AMRAP in 12 minutes
20 double unders
10 alternating dumbbell snatches

The double under set is fairly small today so even if it’s a bit of a challenge you might want to give it a try and do the reps as prescribed! If needed cut the number down to something that would take you around 20 seconds to complete. You’ll want to be fairly comfortable with the dumbbell that you choose for the snatches as this workout has a the capacity to be a high round count workout.

standard: 40/25 lb.
rx: 50/35 lb.
sport: 65/45 lb, 30 double unders

Workout of the Day

ONE CLASS ONLY today at 9AM followed by open gym until noon!

For time
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups and squats any way that you see fit. Any and all of the components in today’s workout can be scaled along with the volume itself. One option would be to complete the workout with a partner. You could run together and then chip away at the calisthenic movements trading as you see fit with one partner working at time.. . Another option would be cutting the volume in half or even smaller sets and working individually.

Workout of the Day

10 rounds of 30 seconds at each station
air assault bike for calories
rest
sandbag cleans
rest

It today’s workout we’ll partner up and grab a bike and a sandbag. You’ll have 30 seconds to score as many reps as you can so keep the intensity high and try to maintain your scores as you progress through each round.

standard: 70/50 lb
rx/sport: 100/70 lb