Category: Workout of the Day

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

Workout of the Day
5 rounds with one minute at each station
toes to bar or v-ups
drag rope double unders
goblet lunge steps
100 meter run

You’ll need a drag rope and a dumbbell or kettlebell for today’s interval style workout. We’ll be working through four different stations for five rounds for twenty minutes of work. Choose between toes to bar or v-ups for the first station and use each minute of double unders as practice if you’re still working on this difficult skill. For the lunges you can hold either a dumbbell or kettlebell at your chest in a goblet position. While the last station isn’t necessarily scored it will pay off to get to the wall and back quickly so that you can get a bit of rest before the next round starts. Your score at the end of five rounds will be total reps.

standard: 35/25 lb or 16/12 kg, single unders
rx: 50/35 lb or 24/16 kg, drag rope double unders
sport: 65/45 lb or 28/20 kg, drag rope double unders, T2B
overachiever: 70/50 or 32/24 kg, drag rope double unders, T2B

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
6 one arm alternating devil press
then
max reps wall ball shots

You’ll need a dumbbell and a medicine ball for this interval style workout. Make sure you are comfortable with the dumbbell you choose so that you are able to work through the 6 reps in every round without too much trouble. Your score today will be total wall ball reps after 10 rounds.

standard: 16/12 lb, 35/20 lb
rx: 20/14 lb, 50/35 lb
sport: 20/14 lb, 65/45 lb
overachiever: 30/20 lb, 75/55 lb

Workout of the Day
EMOM for 10 minutes
:30s of wall walks, strict HSPU, handstand hold or strict press

Choose one of the skills from above to work on for thirty seconds of each minute during our ten minute EMOM today. The simplest options would be a handstand hold or small set of strict press with a barbell and the more difficult skills are wall walks or handstand push-ups. Choose your favorite or one you really need to work on and go for it!

Workout of the Day
AMRAP in 20 minutes
400m run
30 push ups
20 weighted step ups

You’ll need a box and a dumbbell for today’s twenty minute AMRAP. Focus on quality reps for your push-ups choose a weight for the step ups that allows you to keep moving through the large set in each round. If needed you can cut the push-up rep count down to 15 or 20. Your score at the end of the workout will be total rounds plus extra reps.

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″

Skill
8 rounds
20s hollow hold
40s plank hold
20s rest

With skill work like this the focus should always be about quality over quantity. Make sure to focus on good positions in both the hollow hold and the plank rather than just trying to hold for the full duration.

Workout of the Day
5 rounds with one minute at each station
kettlebell swings
front squats
rest

You’ll need a medium weight barbell today and a kettlebell. Make sure you can hang on to your bar for multiple reps every time you pick it up and that you are comfortable with your kettlebell as well. Your score today will be total reps.

standard: 24/16 kg, 95/65 lb
rx: 28/20 kg, 115/85 lb
sport: 32/24 kg, 135/95 lb
overachiever: 40/32 kg, 155/105 lb

Skill
EMOM for 10 minutes
1 Push Jerk + 1 Split Jerk

We’ve got another lifting EMOM with two lifts on the menu today. Bring the bar to your shoulders with a power or squat clean before setting up for the push jerk and split jerk. Pay attention to the push jerk particularly as you’re working up in weight so you can choose a good clean and jerk weight for the workout.

Workout of the Day
AMRAP in 10 minutes
30 double unders
5 clean & jerks

Grab a jump rope and unload your barbell a bit after the skill work for this workout. Plan for quick singles on the clean and jerks. Scale the double unders as needed or switch to singles so that you are spending about thirty seconds up to one minute max with the jump rope in every round. Your score today will be total rounds plus extra reps

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

Skill
EMOM for 10 minutes
1 power snatch + 1 hang power snatch

You can choose to hang on to the bar for both reps for this skill work or drop it after the power snatch from the floor and then pick it back up to the hang for the hang power snatch. If you choose the second option make sure you’re able to complete both lifts in thirty seconds or less so that you have time to recover before the next minute.

Workout of the Day
AMRAP in 15 minutes
15 box jumps
200 meter run
25 medicine ball sit-ups

You’ll need a box, a medicine ball and an ab mat for today’s workout. Do your best to set out at a consistent pace and keep moving for the full fifteen minutes. Your score today will be total rounds plus extra reps.

standard: 12/10 lb, 20/20″
rx: 20/14 lb, 24/20″
sport:15 T2B, 24/20″
overachiever: 15 T2B, 30/24″

Skill
EMOM for 10 minutes
1 squat clean + 1 hang squat clean

You can choose to hang on to the bar for both reps for this skill work or drop it after the squat clean and then pick it back up to the hang for the hang squat clean. If you choose the second option make sure you’re able to complete both lifts in thirty seconds or less so that you have time to recover before the next minute.

Workout of the Day
AMRAP in 8 minutes
2-4-6-8-10…
thruster
alternating DB snatch

You’ll need a barbell and a dumbbell for this eight minute AMRAP. The focus of a workout like this should be intensity so make sure to keep your barbell light and go with a dumbbell you are fairly comfortable with. Your score at the end of eight minutes will be the last round you completed of both movements and any extra reps in the next round.

standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 95/65 lb, , 50/35 lb
overachiever: 95/65 lb, 50/35 lb