Category: Workout of the Day

Workout of the Day
5 rounds:
1 minute of pull ups
20 seconds of rest
1 minute of wall balls
20 seconds of rest
1 minute of calories (bike, row, or ski)
20 seconds of rest

This workout has programmed rest intervals between the work, but they are basically only long enough to jot down your rep count and move to the next station. Pace this like a 20 minute AMRAP, and don’t expect to get much recovery during those transitions. Your score is the sum of all of your reps and calories. Kipping and strict pull ups are both considered rx, and banded pull ups and ring rows are great scaling options.
If you did Wednesday’s row/bike and burpee interval, use what you learned about your pace to pick something challenging but sustainable on your machine.

standard: 14/10 lb, 10/9′ target
rx: 20/14, 10/9′ target
sport: 30/20, 10/9′ target

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
400 m run
Max clean and jerks in the remainder of the 3 minutes

Note that row and bike are not considered rx for today’s workout.

Start each 3 minute interval with a 400 m run, and then get going on your clean and jerks as soon as you get back inside. Scale your run to take 2:15 or less. Today’s weight should be on the heavier side; most people will be doing one rep at a time, but no one should be going so heavy that any lift gets sloppy or sketchy. Your score is the total of all of your clean and jerks.

standard: run, row, or bike, 95/65
rx: run, 135/95
sport: run, 165/115

Skill
Stretching (to be done after the workout):

2 minute standing straddle
2 minute pigeon (right)
2 minute pigeon (left)
1 minute twisted cross (right)
1 minute twisted cross (left)
2 minute single leg forward fold (right)
2 minute single leg forward fold (left)

Skill
8 sets of 5 front squats
Immediately after each set, do one large set of push ups.

You won’t be on an interval for this work, so move at your own pace through all 8 sets with about 1-2 minutes of rest between each. You’ll likely have about 15 minutes to get your work done. Pick a push up difficulty that lets you get at least 5-10 each round.

Workout of the Day
AMRAP in 12 minutes:
21 double unders
15 sit ups
9 thrusters

Pick movement difficulties that let you move confidently through each set. Your double unders should be scaled to take no more than 30-40 seconds, and your thrusters shouldn’t take more than two sets.

standard: 65/45
rx: 95/65
sport: 9 toes to bar instead of sit ups, 95/65

Skill
EMOM for 10 minutes:
Hang power snatch plus power snatch

Just like Monday’s clean work, we’re focusing on full extension on the first rep and then carrying that same level of extension across into the second rep. Use your hook grip.

Workout of the Day
AMRAP in 15 minutes:
200 m run/row/ski, or 500 m bike
20 single arm overhead dumbbell lunges

Pick a weight that lets you finish 20 reps in no more than 2 or 3 sets. Split your work evenly between the left arm and right arm throughout the workout.

standard: 35/20
rx: 50/35
sport: double dumbbell, 45/30

Skill
AMRAP in 7 minutes:
7 V-ups
15 second ring support hold

The ring support hold is the top position of a ring dip: arms fully extended, hands by your side, and feet off the ground with all of your weight on the rings.

standard: 30 second plank hold
rx: 15 second ring support hold
sport: one ring muscle up plus 15 second ring support hold at the top. If you don’t have a full muscle up, scale the rep to a jumping or banded muscle up.

Workout of the Day
5 rounds:
2 minutes of calories on the rower, bike, or ski erg
1 minute of burpees
1 minute of rest

Hit full extension on your burpees. If you’re sharing equipment with a partner, have one partner wait 2 minutes to start the workout so that you’re both doing the movements in the order that’s written. Standard, rx, and sport are all doing the same thing today; if you want it to be harder, push the pace on the machine and don’t slow down or stop on the burpees. The weights are coming back and getting heavy over the next 3 days, so enjoy the break today.

Skill
EMOM for 10 minutes:
Hang power clean plus power clean

Focus on full extension in the hang power clean, and then keep that level of extension on the second rep from the floor. Practice your hook grip today; if you aren’t familiar with it, your coach will show you.

Workout of the Day
AMRAP in 12 minutes:
15 box jumps
10 hang power cleans
5 strict presses

Your strict press will be the limiting factor, so be sure to pick a barbell weight that lets you complete them unbroken for at least the first half of the workout

standard: 65/45, 20/12″
rx: 95/65, 24/20″
sport: 115/85, 24/20″

Workout of the Day
AMRAP in 20 minutes:
400 m run/row/ski or 1,000 m bike
40 wall balls
40 sit ups

It’ll be hot today; settle into a sustainable and reasonable pace, and rest any time you need to. Pick a med ball weight that lets you do 10-20 reps at a time throughout the whole 20 minutes.

standard: 14/10 lb, 10/9′ target
rx: 20/14 lb, 10/9′ target
sport: 20/14 lb,, 10/9′ target, med ball sit ups

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
30 double unders
20 alternating dumbbell power snatches
10 burpee box jumps

You should be able to finish each movement in no more than two or three sets; scale the difficulty to make this reasonable. For your score today, track rounds and reps for each 3 minute interval, and then add them up at the end.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″, all sets unbroken

Skill
Every 1:20 for 8 rounds:
Squat clean and split jerk

Just like yesterday’s snatching, keep the weight light enough to maintain excellent form the whole way through this interval.

Workout of the Day
AMRAP in 15 minutes:
200 m run/row/ski or 500 m bike
15 single arm dumbbell thrusters

Feel free to do all of your thrusters on one arm in one round before switching to the other arm in the next round. Go light enough to keep it mostly unbroken.

standard: 35/20
rx: 50/35
sport: 45/30, double dumbbell (don’t go 50/35, or we’ll run out of those weights. Also two dumbbells at 45/30 will be brutal enough).

Skill
EMOM for 10 minutes:
Squat snatch

Keep your technique consistent and solid across all ten reps. Hold the same weight across or increase according to feel, but if your form starts to suffer be sure to reduce the weight. If squat snatches aren’t manageable at your current level of flexibility, do power snatches instead.

Workout of the Day
5 rounds:
1 minute of power cleans
1 minute of lateral burpees
1 minute of rest

Your barbell weight should allow you to do small sets or very smooth singles throughout the whole workout.

standard: 75/55
rx: 115/85
sport: power snatches at 115/85