Category: Workout of the Day

Skill
12 minutes of Clean and Jerk practice

Treat this skill work exactly like you would a lifting EMOM, but without the restriction of having to make a lift every minute. If you’re feeling strong and comfortable with the lift, you can work up to a heavy single with longer rest in between. If you’re newer to the lift, practicing sets of two or three reps at a time may be more beneficial. Power clean, squat clean, push jerk, and split jerk are all fair game.

Workout of the Day
AMRAP in 10 minutes:
20 devil presses
40 sit ups

This is a shorter workout today, so if you’re looking to push the pace you’ll want to start at a challenging but sustainable cadence on your devil presses. If you’re following the sport variant and working on toes to bar, keep and eye on your hands and be sure not to tear.

standard: 35/20
rx: 50/35
sport: 50/35, 20 toes to bar instead of sit ups

Skill
EMOM for 10 minutes:
3 power snatches

Focus on catching the barbell with your arms locked out, rather than catching with arms bent and then pressing out as you stand. Singles or touch and go are both fine for this skill work, just be sure that you’re keeping the weight light enough that your form doesn’t degrade.

Workout of the Day
AMRAP in 12 minutes:
200 m run/row/ski, or 500 m bike
12 hang power cleans

There’s a broad range of weights that will work for this AMRAP; if you keep it on the lighter end and go unbroken then you’ll get a solid 12 minutes of conditioning work in without much or any rest. If you go on the heavier side and can only do sets of 3 or 4 between rest, then the workout will be more strength focused. Either end of the spectrum is fine, as long as your form is solid and your range of motion is consistent.

standard: 75/55
rx: 115/85
sport: 155/105

Skill
10 minutes of handstand practice

Kick the week off upside-down! Your choice of handstand skills and drills for 10 minutes. Ask your coach for recommendations if you aren’t sure what to practice.

Workout of the Day
5 rounds:
1 minute of front squats
30 seconds of double unders
1 minute of lateral burpees
30 seconds of rest

You should be able to get 10-20 front squats in each minute; scale accordingly.

standard: 65/45
rx: 95/65
sport: 95/65, overhead squat instead of front squat

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