Category: Workout of the Day

Workout of the Day
With a Partner:

AMRAP in 30 minutes:
Calories on the bike or rower
While partner one rows (or bikes), partner two runs 500 m
When partner two returns from the run, they’ll hop on the rower (or bike) while partner one runs 500 m

If you don’t have a partner, you’ll be doing:
AMRAP in 30 minutes:
Calories on the bike or rower
Run 500 m every 5 minutes, including at the start of the workout

Skill
8 rounds:
20 seconds of L-sit
10 seconds of rest
20 seconds of pull ups (any style)
10 seconds of rest

Banded pull ups, kipping pull ups, and strict pull ups are all fair game in today’s skill work.

Workout of the Day
AMRAP in 15 minutes:
12 burpees
9 kettlebell swings
6 goblet lunges

Nice and simple today; take a look at earlier classes for pacing reference, and pick a weight that lets you hit each movement unbroken.

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

Skill
EMOM for 10 minutes:
Hang Squat Clean + Squat Clean

Focus on a tall, fully extended position in the jump on the hang squat clean, and then try to maintain that same level of extension when you take the second rep from the floor.

Workout of the Day
8 rounds:
1:00 row or bike for calories
1:30 rest

Your minute of work should be an all-out sprint today. Practice going very hard. If two people want to share a machine, the second person can work in the middle of the 1:30 rest interval, using the 15 seconds on either side to transition on and off.

If you aren’t comfortable working at an all-out sprint and feel like you wouldn’t get a good workout in with just 8 minutes on the machine, consider holding in a plank for a minute during the rest period.

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