Category: Workout of the Day

Workout of the Day

with a clock set for 21 minutes
at 0:00
row 1000/750m then max reps one arm alternating devil press
at 7:00
bike 2500/2000m then max reps of weighted dumbbell step ups
at 14:00
run 1000m

You’ll be working through three stations today, with seven minutes to complete a lengthy buy-in and max reps of a movement at stations 1 and 2. At station 1, you’ll start on the rower before transitioning to your dumbbell and knocking out as many reps as you can of alternating devil presses with your remaining time. At station 2, you’ll start on the bike and grab your dumbbell again to complete as many step-ups as you can with your remaining time.

To finish it off, we’ll all head out on a run at the 14-minute mark, down to Cantrill and back. When it comes to the bike and the rower, adjust the distance if you need to so that you finish with about 3 minutes left for reps at both of those stations. In the end, your score will be your total reps across stations 1 and 2, as well as your time for the final run.

standard: 40/25 lb, 20″/20″
rx: 50/35 lb, 24″/20″
sport: 65/45 lb, 24″/20″

Workout of the Day

for time
40 thrusters
400m run
30 thrusters
400m run
20 thrusters
400m run
10 thrusters

You’ll want your bar to be nice and light today to get through this high rep thruster workout. Spend some time going over good efficient thruster technique and then pick a weight that is right for you. The volume of the thrusters can also be scaled as can the run distance.

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

Skill

10×3
strict weighted pull-ups

We’ll spend some time working on strict upper body pulling strength today. To scale the movement, remove the added weight and perform strict bodyweight pull-ups, banded pull-ups, or ring rows. If you’re unsure what weight to use, start at body weight and increase weight across 10 rounds, increasing the weight as you go. Likewise, you can start with a strong band assist and increase the difficulty across several rounds.

Workout of the Day

4 rounds with 1 minute at each station
row for calories
medicine ball sit ups
burpee box jumps
rest

This workout consists of 4 rounds where you will work for 1 minute at each station. Your score is the total number of calories and reps completed across all rounds.

When it comes to the sit-ups, you can scale by using a lighter ball or removing the weight altogether. To scale the burpee box jumps, step back and step up for the burpee and step-ups instead of box jumps, and use a lower box or perform step-ups.

standard: 20/20″, 16/12 lb
rx: 24/20″, 20/14 lb
sport: 24/20″, toe-to-bar

Skill

E2MOM for 10 minutes
8/5 calorie bike sprint + max set of push ups

Pair up or get into groups on a bike if classes are large for today’s skill work. You’ll start with a hard effort on the bike followed by a max set of push ups. Choose a difficulty level for your push ups that allows you to complete at least 5 reps every round.

Workout of the Day

AMRAP in 20 minutes
5 goblet squats
10 kettlebell swings
15 drag rope double unders

Spend some time practicing double unders today with the drag rope. The heavier rope takes a lot more effort for each rep so the set size is quite small in each round. Scale it down further if needed or grab a regular rope to simplify the movement. Even 2 or 3 double under reps in each round will make a big difference. Choose a kettlebell that you are comfortable with for both the swings and the squats.

standard: 24/16 kg. 25 drag rope singles or regular rope DU’s
rx: 28/20 kg.
sport: 32/24 kg.

Skill

deadlift
2-2-2-2-2

spend some time working up to a heavy deadlift double. Focus on a smooth pull from the floor and make sure you are able to stick to a touch and go rep for your second rep of each set.

Workout of the Day

AMRAP in 15 minutes
10 pull ups
10 alternating dumbbell snatches
10 overhead walking lunge steps

Choose a version of pull ups that get you through the set of 10 in 2-3 sets. Kipping, strict, banded, jumping pull ups or ring rows are all great options. Give the overhead position a try with your dumbbell but if it’s not happening for you due to shoulder mobility etc. feel free to do goblet lunges instead or even bodyweight lunge steps!

standard:40/25 lb.
rx: 50/35 lb.
sport: 65/45 lb. C2B pull ups

Skill

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

We have some fun technique work to start the day. The focus will be a slow and controlled pull from the floor first with a power clean, followed by a squat clean. You’ll want to treat each rep like a single dropping bar between so that you can set up and pull each rep slowly from the floor. There should be a dramatic speed change after the bar passes your knees as you drive the bar up to catch it at your shoulders.

Workout of the Day

for time
400m run
50 wall balls
400m run
40 wall balls
400m run
30 wall balls

Three runs and three large wall ball sets are on the menu today. To scale this workout you could shorten the run distance for each round, lighten the wall ball load or decrease the total reps. If you’re worried about the volume give 40-30-20 a try instead of 50-40-30. The afternoon classes will be hot but it’s the coolest day of the week so we had to squeeze a run in 🤪 feel free to switch out the run for the bike if you want to avoid the heat!

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

Skill

push press
2-2-2-2-2

Today you’ll have a chance to work up in weight to a heavy double push press. Take the bar from the rack and focus on a strong dip and drive before pressing out each rep. Your dip should be vertical and fairly shallow but as powerful as you can make it.

Workout of the Day

AMRAP in 12 minutes
9 push presses
6 lateral burpees

After the push press in the skill work you should have a pretty good idea of what weight to choose for today’s workout. You’ll want to get your nine reps done in 1-2 sets in pretty much every round. The lateral burpees can be done in place or with a step over to scale down the difficulty a bit if needed.

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

Workout of the Day

With a clock set for 20 minutes
at 0:00, 5:00, 10:00, and 15:00

for time
100m uneven farmer carry
200m run
30 kettlebell swings

This workout consists of 4 rounds starting every 5 minutes (at 0:00, 5:00, 10:00, and 15:00). Your score is the time for each round, giving you 4 separate scores. Any remaining time in each 5-minute window is rest.

To scale the uneven farmer carry, reduce the weight. To scale the run, reduce the distance or substitute with a row or bike. To scale the kettlebell swings, reduce the weight or swing to eye level or decrease the total volume by lowering the amount or reps.

standard: 40/25 lb, 24/16 kg
rx: 50/35 lb, 28/20 kg
sport: 65/45 lb, 32/24 kg

STRENGTH

4-5 rounds not for time
6 double DB bulgarian split squats R (AHAP)
6 double DB bulgarian split squats L
12 goblet cyclist squats
Rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
10 bent over bench rows w/DB or KB (R)
10 bent over bench rows (L) (AHAP)
Max set of ring rows “2 ways”
Rest 2+ minutes between rounds

Workout of the Day

AMRAP in 20 minutes
500m run
35 power cleans
20 push jerks

Today’s workout is all about the barbell with a fairly short run to start off each round. Choose a weight for your barbell that you are pretty comfortable with and can complete your clean reps as quick singles or small sets and your jerk reps in small sets as well. You’ll want to choose your weight based on the push jerks so make sure to do a couple sets of both lifts before the workout starts.

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

SWEAT

3 rounds at each station for max reps working for 90s and resting for 30s:
1 push up + 1 burpee
row calories
then
3 rounds of 1 minute plank hold 1 minute rest
then
3 rounds at each station for max reps working for 90s and resting for 30s:
1 burpee + 2 step back lunges
bike calories

Skill

Deadlift
7-7-7

Spend some time warming up your deadlift to a weight you feel confident you can hang on to for 7 reps. Stick with one weight for all 3 sets or add weight as you go if things are feeling good. Focus on staying tight and engaged through every rep and if your grip starts to go try out a mixed grip with one hand facing each way to really lock in on the bar.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10…
Alternating dumbbell snatch
Box jumps

standard: 40/25 lb. 20/20″
rx: 50/35 lb. 24/20″
sport: 65/45 lb. 24/20″