Find your fittest self
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
Skill
AMRAP in 7 minutes:
5 strict pull ups
20 second hollow hold
Scale the pull ups to banded or ring rows so that you can complete 5 reps in no more than 20 or 30 seconds throughout the 7 minutes.
Workout of the Day
6 rounds:
3 minutes of calories on the rower, bike, or ski erg
1 minute of rest
Record the sum of all of your calories. Use this as a chance to find a sustainable pace on your machine of choice. If you would prefer to run instead of use a machine, then do a 500 meter run every 4 minutes for 6 rounds.
Skill
10 minutes of handstand practice
Your choice of handstand skill today! Ask your coach for suggestions if you aren’t sure what to practice, or work on your favorite handstand drill on your own.
Workout of the Day
AMRAP in 12 minutes:
5 front squats
15 lateral burpees
75 single unders (see below)
The jump rope in the workout today is prescribed as single unders with a normal rope for all levels. The idea in this context is to be able to recover and catch your breath on an unbroken set of jump rope, much like you would on a short run, row, or bike. If you’re worried that single unders will be too easy, then push the pace on the front squats and burpees so that you really need that recovery movement. Don’t worry, double unders will be coming up again soon!
Pick a front squat weight that you can reliably do unbroken through most of the workout.
standard: 95/65
rx: 135/95
sport: 155/105
overachiever: 185/135
Skill
Every 45 seconds for 12 rounds:
One hang squat clean plus one squat clean from the floor
Focus on a tall, full extension in the jump on your hang squat clean, and then try to maintain that level of extension when you take the second rep from the floor. As always, prioritize form over load.
Workout of the Day
AMRAP in 10 minutes:
10 alternating dumbbell power snatches
10 dumbbell overhead lunges (one dumbbell)
Pick a weight that lets you get through the snatches unbroken, and then the overhead lunges unbroken, with a short break in between the two movements. Feel free to do all of the overhead lunges on one arm in a single round, but be sure to alternate arms between rounds so that they get even work. If the overhead position is a no-go for you, then consider goblet or unweighted lunges.
standard: 35/20
rx: 50/35
sport: 50/35
overachiever: 65/45
Workout of the Day
Memorial day hours:
One class at 10 am
Open gym at 11 am
AMRAP in 30 minutes, with a partner:
40 sit ups
30 squats
20 burpees
One partner working on the sit ups, squats, and burpees at a time. After you switch which partner is working on the bodyweight movements, the one who just got off of those movements must complete an 800 m run before they are allowed to tag back in and take over the count. Partners don’t have to do the same amount of work as each other, and may tag out in the middle of a round as long as their partner has completed their run.
rx: 800 m run or row, or 2,000 m bike
Workout of the Day
5 rounds:
1 minute of box jumps
1 minute of push presses
1 minute of calories on the bike or rower
1 minute of rest
Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score.
standard: 55/45, 24/20, step ups
rx: 75/55, 24/20
sport: 96/65, 24/20
overachiever: 115/85, 24/20
Workout of the Day
AMRAP in 20 minutes:
200 m run with a med ball
20 step ups with a med ball
40 double unders
Pick a jump rope difficulty that takes no more than about 30 seconds to complete each round.
standard: 14/10, 24/20, single unders
rx: 20/14, 24/20
sport: 30/20, 24/20
overachiever: 30/20, 24/20, drag rope double unders
Workout of the Day
5 rounds:
1 minute of box jumps
1 minute of push presses
1 minute of calories on the bike or rower
1 minute of rest
Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score.
standard: 55/45, 24/20, step ups
rx: 75/55, 24/20
sport: 96/65, 24/20
overachiever: 115/85, 24/20