Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes:
10 strict pull ups
200 m medicine ball carry
30 medicine ball sit ups

Scale the strict pull ups to banded pull ups or ring rows so that you’re able to move through them in sets of at least 2 or 3 throughout the whole workout.

standard: 14/10 lb
rx: 20/14 lb
sport: 30/20 lb, 15 kipping pull ups

Workout of the Day
5 rounds, 3 minutes on*, 1 minute off:
15 KB swings
9 Goblet Squats
*At the beginning of each 3 minute interval, run/row/ski 300 m, or bike 750 m

Pick a weight that lets you move through the swings in an unbroken set, and then the goblet squats in an unbroken set. If you set a decent pace on the run/row/bike buy-in each round, then you’ll be spending a total of at least 5 solid minutes on the kettlebell, so make sure that your weight selection is appropriate for that volume.
Scoring is chief-style; add up your rounds and your reps for each individual 3 minute AMRAP.
The 300 m turnaround on the run is at the second corner.

standard: 20/12
rx: 24/16
sport: 28/20
overachiever: 32/24

Skill
Every 90 seconds for 7 rounds:
20 double unders, then:
Power snatch plus two overhead squats

The double unders in this context are meant to keep you warm and moving between the lifts, so pick a volume and difficulty that you can consistently do unbroken each round.
Restrict the range of motion on your overhead squats so that your positioning doesn’t suffer at any point on the way down.

Workout of the Day
AMRAP in 20 minutes:
16 box jumps
16 alternating dumbbell snatches
8 push ups

Pick a dumbbell snatch weight that lets you move through them in one unbroken set for most of the workout. If you normally scale your push ups by dropping to your knees, consider doing your push ups to your box today as an alternate scaling option.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″, handstand push ups (kipping ok)
overachiever: 65/45 lb, 30/24″, handstand push ups (kipping ok)

Skill
Every 45 seconds for 12 rounds:
Odd: one set of pull ups (kipping or strict)
Even: one set of toes to bar (kipping or strict)

You’ll be doing 6 rounds of pull ups and 6 rounds of toes to bar in this skill work, alternating back and forth between the two. Strict or kipping are both fair game; stick with strict if you’re newer to the movements and are still developing your gymnastics strength.

Workout of the Day
AMRAP in 15 minutes:
400 m run/row/ski or 1,000 m bike
10 squat clean thrusters

Pick a barbell weight that lets you execute smooth singles with consistent form throughout the whole workout.

standard: 95/65
rx: 135/95
sport: 155/105
overachiever: 185/125

Skill
Tempo Front Squat
8 sets of 3 reps
3 seconds down, 3 second hold, normal speed on the way up

Be sure to keep the weight and the speed manageable so that your chest stays up and your knees stay out the whole way through each lift.

Workout of the Day
AMRAP in 12 minutes:
12 overhead lunges
12 lateral burpees
24 sit ups

Pick an overhead lunge weight that lets you work through the reps unbroken for most or all of the workout. Scale to a front rack lunge if the overhead position is too stressful on your shoulders.

standard: 65/45
rx: 95/65
sport: 95/65, 12 toes to bar
overachiever: 115/85, 12 toes to bar

Skill
Every 2 minutes for 5 rounds:
200 m run/row/ski, or 500 m bike
Max push ups in the remaining time

This skill work might look and feel like a workout, but it’s called “skill” so it definitely isn’t. Pick a distance on the run or machine that leaves you with about a minute to work on push ups each round. Save some energy for the actual workout!

Workout of the Day
AMRAP in 8 minutes:
10 kettlebell swings
30 double unders

The swings in the workout today are prescribed at a fairly heavy weight; you should still be able to complete them with excellent form in one or two sets throughout the whole workout, so scale appropriately. Modify the volume and difficulty of the jump rope so that it doesn’t take more than thirty seconds each round.

standard: 20/12
rx: 32/24
sport: 32/24, drag rope
overachiever: 32/24, drag rope

Skill
EMOM for 10 minutes:
Power clean plus split jerk

There isn’t a prescribed pause on the split jerk today, but you should be able to freeze in your catch position and stay balanced. If you don’t feel like you’re able to do that, take the weight down or check in with your coach to sort out the issue.

Workout of the Day
5 rounds:
1 minute of calories on the bike or rower
15 seconds of rest
1 minute of wall balls
15 seconds of rest

Record the sum of your calories and wall balls. Pick a medicine ball weight that lets you maintain sets of at least 10. Partner up and swap stations if needed.

standard: 14/10
rx: 20/14
sport: 20/14, one unbroken set of wall balls
overachiever: 20/14, one unbroken minute of wall balls

Workout of the Day
3 rounds:
6 minutes to complete 800 m run/row/ski, or 2,000 m bike. Rest in remaining time.
3 minutes to complete 400 m run/row/ski, or 1,000 m bike. Rest in remaining time.

Record your slowest 800 and your slowest 400 for your score.

Workout of the Day
AMRAP in 20 minutes:
3-6-9-12-15-18-21…
Clean and Jerks*
*After each round of clean and jerks, complete:
30 sit ups
60 double unders

Pick a weight that lets you move through the clean and jerks in smooth, quick singles; it shouldn’t take you more than about 30 seconds to get through 3 reps.

standard: 95/65
rx: 135/95
sport: 155/105
overachiever: 185/135

Workout of the Day
Note that we’ll be doing stretching after the workout for our skill work today

AMRAP in 20 minutes:
400 m run, row, or ski, or 1000 m bike
21 kettlebell swings
12 push ups

Pick a kettlebell weight that lets you complete each round of swings in no more than two sets.

standard: 20/12
rx: 24/16
sport: 28/20
overachiever: 32/24

Skill
Mobility (to be done after the workout)

2 minute standing straddle
1 minute twisted cross (right)
1 minute twisted cross (left)
2 minute pigeon (right)
2 minute pigeon (left)
2 minute half saddle (right)
2 minute half saddle (left)
2 minute standing straddle