Category: Workout of the Day

Skill

6-10 rounds not for time
max set of strict pull-ups
rest as needed between rounds

The amount of rounds you complete today may be dependant on the set sizes of your pull-ups. If you can complete large sets of strict pull ups you might need longer rest between your sets. Strict pull ups, banded pull ups, or ring rows are all great options today. Try to push yourself for those one or two extra reps even if it meana your set sizes decrease.

Workout of the Day

AMRAP in 15 minutes
200m run
12 burpees
20 alternating dumbbell power cleans

We’ve got a classic triplet today to kick off the week! All you’ll need for today’s workout is a dumbbell. You might find you can go a little heavier with the power clean than you might for a dumbbell snatch. Spend some time in the warm up figuring out what weight is best for you. The 20 reps do not need to be unbroken but you should be pretty comfortable with your dumbbell.

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

Workout of the Day

with a clock set for 20 minutes progress through each station switching stations every 5 minutes

[0:00] 75 wall ball shots then row for calories
[5:00] 1500/1250m air assault then max reps of kettlebell swings
[10:00] 50 wall ball shots then row for calories
[15:00] 1000/750m air assault then max reps of kettlebell swings

You’ll have four, five minute rounds to complete a buy in for each round and then max reps of either rowing for calories or kettlebell swings. Note that the buy in decreases between round 1 and 2. Ideally you’ll work through the buy in movement for each station in around 3 minutes. If the volume for that buy in would put you outside of that range, knock down the volume so you get plenty of time to score reps on the second movement.

st: 16/12 lb, 24/16 kg
rx: 20/14 lb, 28/20 kg
sp: 25/20 lb, 32/24 kg

Workout of the Day

5 rounds of 3 minutes on 1 minute off
200m run
then
max reps of power cleans

Spend some time working up to a moderately challenging power clean today for this five-round interval workout. Our benchmark weights are a little heavier than you might normally encounter, so feel free to take this opportunity to test a heavier weight than you might normally use in a typical metcon! With whatever weight you choose, ensure you maintain a flat back and consistent mechanics throughout the workout. In the end, your score will be the total number of cleans you complete across all 5 rounds.

st: 135/95 lb
rx: 185/135 lb
sp: 205/145 lb

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

spend some time going over technique for the push press and split jerk today. Focus on an identical dip and drive for both lifts. Practice recovering correctly from the split jerk as well by bringing your front foot back first and then your back foot.forward to meet it.

Workout of the Day

5 rounds for time
10 right arm dumbbell snatches
10 left arm dumbbell snatches
10 alternating weighted step ups w/dumbbell

Choose one dumbbell for today’s workout and a box that you are comfortable stepping up to. You’ll complete your snatches a little differently today doing all ten reps with one arm and then ten with the other rather than alternating arms for every rep. After your 20 snatches you’ll hang on to your dumbbell and move to your box for 10 weighted step ups. Alternate legs for each step up and hold your dumbbell in any way you would like. You could also choose to leave your dumbbell out of the step ups if that is a difficult movement for you.

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

Skill

deadlift
2-2-2-2-2

spend some time working up in weight to a heavy deadlift double today. Focus on a controlled pull from the floor for each rep. If you want to keep things on the lighter side consider a different rep scheme of 5 sets of 5.

Workout of the Day

AMRAP in 20 minutes
400m run
30 double unders
20 sit-ups
10 push-ups

20 minutes on the clock today for this all-bodyweight workout. Running can be swapped out for the bike or the rower. If you are new to double unders, try to use this opportunity to make a few attempts every round by performing singles with a double under every 5 or 10 reps. Sit-ups can be scaled to crunches. For the push-ups, try working from the knees or with your hands elevated on a box. Either way, be sure your hips and shoulders rise together, and your arms are fully extended at the top.

standard, rx: as written
sport: drag rope double unders, toe-to-bar, SHSPU.

Skill

5 rounds each for time
20/15 row calories
immediately into :30s plank hold

rest as needed between rounds

if classes are large we will work in partners or groups with the rowers. Each row and plank combo should be a hard effort that requires rest afterwards. Make sure to rest long enough to recover a bit so that you can go hard in the next round. You can record your fastest effort.

Workout of the Day

AMRAP in 15 minutes
5 strict pull ups
10 goblet squats

spend some time figuring out what your best option is for pull ups in today’s workout. You will likely complete many rounds over 15 minutes so make sure your pull up set up allows for getting into and out of it quickly if you are using bands. Jumping pull ups could be a great option if you can do a few strict pull ups or are very close to getting your first one. If you’re opting for ring rows make them as difficult as possible so that you don’t feel like you’re doing 15 minutes of squatting. Choose a dumbbell or kettlebell today for the goblet squat that feels pretty manageable for all ten reps in a row when you are fresh.

standard: 40/25 lb.
rx: 50/35 lb.
sport: 32/24 kg.

Skill

12x45s
1 slow pull squat clean

With today’s skill work we’ll be focusing on a slow and controlled pull from the floor during a squat clean. There should be a significant change in speed once the bar passes your knee. Spend some time practicing in the warm up with your coach and make sure to only go as heavy as you’re able while sticking with the slow pull start.

Workout of the Day

AMRAP in 15 minutes
5 strict press
10 front rack walking lunge steps
15 hang power cleans

After a day of all bodyweight in yesterday’s workout, we’re all about the barbell today. Choose your weight for the workout based on the strict press and shoot for a weight that you can do 5 or more unbroken reps with. This may mean you end up with a light lunge and hang power clean weight but that is totally ok.

st: 75/55 lb
rx: 95/65 lb
sp: 115/85 lb

Skill

3-5 rounds of
100m bear hug sandbag carry
then
8/5 calorie air assault

rest to recovery after each round

Team up with a friend and set yourselves up with an Assault Bike and a sandbag or two. You’ll carry the sandbag all the way down to the wall and back for 100 meters, holding it bear hug style at your chest. As soon as you get back, you’ll jump on the bike for an 8 or 5 calorie sprint. Rest to recovery between rounds.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
burpees
box jumps

Start with two reps of each movement and add two every round, climbing as high as you can before time expires. Your score is the total rounds and reps completed within the time limit. To scale the burpees step back and step up, or perform straight-arm up-downs. When it comes to the box jumps you can lower the box height or perform box step-ups.

standard: 20/20″
rx: 24/20″
sport:24/20″

Workout of the Day

AMRAP in 20 minutes
500m run
50 thrusters
50 sit-ups

This workout involves a 500m run and large sets of thrusters and sit-ups. You can scale each movement individually by lowering the reps per round to reduce the volume. Alternatively, you can swap the run for a row or bike, and replace the thrusters with air squats.

standard, rx, sport: 45/35 lb barbell

Workout of the Day

AMRAP in 20 minutes
10 clean & jerks
15 push-ups
200m run

Spend some time going over the clean and jerk today during warm up and find a weight that feels manageable for fairly quick singles. You will also want to find a push up option that allows you to get some good work in while also moving through each set of 15 at a decent pace. Use the run to shake the arms out a bit before you get back to your barbell for the next round.

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb