Category: Workout of the Day

Skill
10 minutes of handstand practice

Break out your favorite handstand drills and have fun! Kick-ups, cartwheels, wall walks, freestanding walks, push ups, shoulder taps: anything is fair game. If you’re newer to the skill, your coach will help you learn the basics with planks and wall walks.

Workout of the Day
AMRAP in 10 minutes:
Alternating Dumbbell Snatches*
*Every minute, complete 10 wall balls

Pick a medicine ball weight that lets you complete 10 wall balls unbroken every round. Your score is the sum of your dumbbell snatch reps; the wall balls don’t count towards that total.

standard: 16/12, 35/20
rx: 20/14, 50/35
sport: 20/14, 50/35
overachiever: 30/20, 50/35

Skill
AMRAP in 7 minutes:
7 push ups
20 second hollow hold

Scale the push up difficulty so that you can maintain perfect form and range of motion throughout the whole 7 minutes. Prioritize excellent technique over round count.

Workout of the Day
AMRAP in 15 minutes
2k row or 5k bike or 2k ski
then
max rounds in remaining time of
50 double unders
25 sit-ups

Today’s workout is a repeat from March 17th; if you had a chance to do it then and you recorded your score, look back at it and take some time to consider whether there’s anything you’d like to change the second time through.

standard: single unders
rx: double unders
sport: drag rope double unders
overachiever: drag rope double unders, 15 T2B

Skill
EMOM for 10 minutes:
2 power snatches with a 3 second pause in the catch

Use the pause as a chance to assess your catch position, and make sure that you’re stable and motionless before standing up to finish each rep.

Workout of the Day
AMRAP in 8 minutes:
20 lateral burpees
20 deadlifts

Select your deadlift weight so that you can always finish 20 reps in no more than 2 or 3 sets without compromising form or range of motion. Be smart about your pacing here; although this workout is shorter, it is long enough that an all-out pace will drop off very quickly.

standard: 135/85
rx: 185/135
sport: 185/135
overachiever: 185/135

Workout of the Day
AMRAP in 20 minutes
200m uneven farmer carry
30 push-ups
400m run

You can choose the difficulty level for your farmers carry today. The push-ups will spice things up so make sure you can hang on for at least 100 meters or so when you are fresh. Keep your push-ups as strict as possible for your current strength level. Score will be total rounds plus extra reps at the end of twenty minutes.

Workout of the Day
Every 3 minutes for 7 rounds
200m run
then
max snatch reps in remaining time

You’ll just need a barbell for today’s interval style workout. Choose a weight for the snatches that is manageable for quick single reps or small sets. If the run will take you more than 90s in each round make sure to scale the distance so that you have enough time to transition to the barbell and then back to the run in each round. Your score today will be total snatch reps.

standard: 95/65 lb
rx: 135/95 lb power snatch
sport: 135/95 lb squat snatch
overachiever: 155/105 lb squat snatch

Skill
EMOM for 10 minutes
1 power clean + 2 front squat

Add weight as you go or choose one weight and complete all ten sets with it.

Workout of the Day
With a clock set of 15 minutes
5 rounds of the following
60 seconds of power cleans
30 seconds of rest
60 seconds of wall ball shots
30 seconds rest

Choose a weight for the power cleans that allows you to work in small sets or quick singles. Do your best to keep moving during each work period and take advantage of the thirty seconds of rest. Your score will be total reps at the end of five rounds.

standard: 14/10 lb, 115/85 lb
rx: 20/14 lb, 135/95 lb
sport: 20/14 lb, 135/95 lb
overachiever: 20/14 lb, 135/95 lb

Skill
EMOM for 10 minutes
:20s arch hold
:20s double unders
:20s rest

Focus on holding a quality position during each arch hold and do your best to transition quickly to your rope for some double unders or double under attempts.

Workout of the Day
AMRAP in 15 minutes
15 sit ups
10 front rack walking lunges
5 strict press

Make sure to keep your bar nice and light for today’s fifteen minute AMRAP. You’ll want to be able to complete the sets of 5 strict press mostly unbroken as well as 10 unbroken lunge steps in each round. Your score will be total rounds plus extra reps at the end of fifteen minutes.

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Skill
AMRAP in 7 minutes
5 strict pull-ups
:30s plank hold

Today’s skill work is a little different than usual. You’ll have seven minutes to work through as many reps as possible of a twenty second plank hold and 5 strict pull-ups. Use a band for the pull-ups if needed or grab a set of rings for ring rows instead. Make sure you are somewhere in view of the clock each time you settle in for your plank hold!

Workout of the Day
7 rounds with one minute at each station
calories on bike or rower
air squats

You’ll have your choice of bike or rower today for this interval style workout. Do your best to push the pace on the machine you choose and see if you can catch your breath and recover a bit on the air squats. Your score will be total reps at the end of fourteen minutes. If classes are large those who are comfortable can pair up and share a machine.

standard: air squats
rx: air squats
sport: pistols
overachiever: pistols

Skill
EMOM for 10 minutes
1 power snatch + 1 squat snatch
or
2 power snatches

You’ll be completing two lifts every minute today for ten minutes. You can choose between two power snatches or one power snatch and a squat snatch. It’s up to you if you want to link the reps together or drop the bar between reps. Either way make sure you complete both lifts within 30 seconds. Squat snatching is a lot more demanding on mobility, skill and strength so if you are new to these lifts it might be good to start with the power version today.

Workout of the Day
AMRAP in 10 minutes
100 alternating dumbbell snatches
50 box jumps

You’ll need a dumbbell and a box today. Choose a dumbbell you are comfortable with so that you can make it through the 100 reps in larger set sizes. When you get to the box find a sustainable pace and do your best to keep moving. Your score will be rounds plus reps at the end of ten minutes.

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″
overachiever: 50/35 lb, 24/20″

Skill
EMOM for 10 minutes
1 squat clean + 1 push press

Let the push press dictate your weight changes today. Focus on a vertical dip before driving the bar straight up as you squeeze your legs tight and press the bar out. Make sure not to drop under the bar and end up doing a push jerk.

Workout of the Day
for time *
10-1
thrusters
lateral burpees

*15 minute time cap

Keep your bar light today and focus on moving fast. If you are wanting to complete the burpees as prescribed make sure to jump over the bar laterally after each rep. A good scaling option for burpees is to cut the jump and complete the reps in place. Choose a weight for the thruster that allows you to complete the big sets unbroken at the beginning of the workout. Your score will be the time it takes you to complete all the work. There is a fifteen minute time cap but do your best to choose scaling options that allow you to finish in under 15 minutes. If you hit the time cap add all your left over reps to the 15:00 time cap.

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb