Category: Workout of the Day

Skill

Front Squat
1-1-1-1-1

Work up in weight for a heavy single front squat 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

6 rounds of 2 minutes on 1 minute off
4 pull-ups
6 kettlebell goblet walking lunge steps

Choose a weight that you can hold securely for the goblet walking lunges and settle in for six fast-paced, two-minute intervals. With a short rep scheme, the goal is to cycle through the work quickly and maximize your rest before the next round begins. To scale this workout, choose a lighter kettlebell or feel free to modify the pull-ups to ring rows.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24kg chest to bar, one arm overhead

Skill

12x45s
1 split jerk

We’ll be working on a classic barbell lift today. You’ll have 12 opportunities to practice your footwork in the split jerk. Clean the bar to your shoulders and set your hands and feet in the optimal position to drive the bar upwards aggressively and then drop under the bar in a strong lunge position. To reset your feet, bring your front foot back and then your back foot forward.

Workout of the Day

AMRAP in 15 minutes
10 alternating dumbbell snatch
7 box jumps
4 one arm dumbbell push jerks

We’ll be using dumbbells today for a couple of different movements! Choose a weight that you can use for both the alternating snatches and the one-arm push jerks, and settle in for this 15-minute AMRAP. To scale this workout, choose a lighter dumbbell and swap out the box jumps for step-ups if this volume of jumping isn’t happening today.

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

Workout of the Day

AMRAP in 20 minutes
400m run
21 medicine ball sit ups
12 weighted step overs with medicine ball

We’ll be using medicine balls again today but not for wall balls! Choose a ball that you can use for both the sit ups and the step ups and settle in for this 20 minute AMRAP. To scale this workout choose a light ball or feel free to leave the ball out of one or both movements.

standard: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb, strict toe-to bar

Workout of the Day

AMRAP in 25 minutes
1 round, then 2 rounds, then 3 rounds…of
3 power cleans
9 wall balls

*200m run after you complete each set of rounds

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.

Skill

deadlift
2-2-2-2-2

work up to a heavy double deadlift today or carry one weight across for five sets of two. Make sure to do plenty of warm up sets on your way up to your heavier lifts. The goal should be two touch and go reps so make sure you can maintain this with the weight you choose for your working weight.

Workout of the Day

6 rounds with 1 minute at each station
air assault bike calories
double dumbbell burpee deadlifts
rest

There’s a chance this will be a new movement for some of you today! After a minute on the bike you’ll head over to your set of dumbbells for double dumbbell burpee deadlifts. These are similar to devil press except that you’ll have a dumbbell in each hand during the burpee portion and then once you get your feet up between the dumbbells you’ll stand up to complete a deadlift before heading back down into your next rep. Practice the transition out of the burpee to ensure you’re picking up the dumbbells with a flat back for every rep. Your score will be total reps at the end of 18 minutes.

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

Skill

2 rounds of tabata alternating between
calories on the rower
toes to bar

We’ll work through 16 rounds on a tabata clock alternating between time on the rower and toes to bar reps. Spend some time figuring out the best way to scale toes to bar to your current skill level so that you can get the most out of today’s skill work.

Workout of the Day

AMRAP in 15 minutes
12 box jumps
9 power snatches

Choose a weight for your barbell that feels manageable for sets of 5-10 for the power snatch. The goal should be to get through the 9 snatches in 2-3 sets every round. Settle into a sustainable pace for this workout today and keep moving!

standard: 75/55 lb. 20/20″
rx: 95/65 lb. 24/20″
sport: 115/85 lb. 24/20″

Skill

12x45s
[odd] straight set of strict pull ups
[even] straight set of strict press

For today’s skill work you’ll need a barbell and a spot to do pull-ups. Set up a band if you need one or grab a set of rings if you prefer. Choose a weight for your strict press that allows you to complete 3+ reps for every set. Push your set sizes a bit if you can, but make sure not to go too far and hit failure!

Workout of the Day

for time
500m run
57 push ups
57 sit ups
500m run
57 sit ups
57 push ups
500m run

*20 minute time cap

You could probably guess whose birthday request this workout is:) Happy Birthday (last week, thanks rain!) Alex Tomaich! Because this workout is for time make sure to adjust the reps as needed to get it all done under the time cap. Decrease the distance of the runs or drop the push up and sit up reps down from 57 to 35 or 45.

standard: knee or box push ups
rx: as written
sport: as written

Skill

12x45s
1 squat clean + 1 hang squat clean

This skill work should look familiar if you came in yesterday. Rather than power cleaning both reps we’ll be catching the bar slightly lower and then traveling all the way into a squat before standing up with the bar. Depending on how comfortable you are in a front squat you may be able to do the same weights you did on Monday, if not heavier!

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 front squats
30 double unders

Today is a great day to challenge yourself a bit on the barbell. You’ll want to be able to complete every set of 3 unbroken but it doesn’t have to be easy. Feel free to squat clean the first rep after all that practice in our skill work today and then follow it up with two more front squats in each round. If 30 double unders feels too challenging, choose a set size that feels manageable and repeatable even when you are tired. Even just a few double unders in each round will up the difficulty of the workout and go a long way at getting better at this skill!

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

Skill

12×45 seconds
1 power clean + hang power clean

Spend a few minutes today working on this classic clean complex. You’ll take one rep from the floor, reset your grip and perform a second rep from the hang. The turnaround for each rep is fairly quick so stay focused on technique and increase the load only if you are comfortable with the mechanics of the lift.

Workout of the Day

AMRAP in 12 minutes
6 burpees jumping to a plate
12 overhead walking lunge w/ plate

In today’s workout, you’ll need a bumper plate and some room for lunges and burpees. With this version of a burpee, the rep starts the same, but instead of jumping and clapping overhead, you’ll finish by jumping on top of your plate. Use that same plate for walking lunges. Remember that overhead movements like this one are highly dependent on shoulder mobility. So if you feel you can’t lock your arms out overhead comfortably, scale down to or lunges with the plate held at your chest or perform them with no additional weight at all.

standard: 25/15 lb
rx: 45/35 lb
sport: 65/45 lb dumbbell, burpee over dumbbell

Workout of the Day

4 rounds of 6 minutes at each station. 1 minute rest between rounds
[odd] row 1000/750m then max reps of two arm dumbbel thrusters
[even] bike 2000/1500m then max reps of toe-to-bar

This workout alternates between two six-minute stations for four rounds, resting one minute between each. Pace the row and bike so you have time left in the window to accumulate max reps. For the dumbbell thrusters, keep the weights on your shoulders and use a strong leg drive to help punch them overhead. Break the toes-to-bar into small sets early on to save your grip. To scale, reduce the machine distances to ensure you have working time remaining, use lighter dumbbells, and swap toes-to-bar for hanging knee raises or sit-ups.

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

STRENGTH

4-5 rounds not for time
8 reps (each leg) hand supported suitcase step downs
immediately into 16 walking lunge steps w/DB
rest while partner(s) go or about 2+ minutes between rounds

upper body accessory
5 rounds not for time
“7’s” barbell curls
7 reps halfway up
7 reps halfway down starting from the top
7 full reps
rest while partners go or about 2+ minutes between rounds