Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes
25 sit-ups
20 weighted step ups (DB/KB/medball)
15 burpees

Today you’ll need a weight of your choice, a box and an ab mat for this twenty minute AMRAP. You can choose between a medicine ball, a dumbbell, a kettlebell or even two dumbbells for the weighted step ups depending on what you’re feeling up for. In a workout like this, set out at a sustainable pace and do your best to quickly transition from movement to movement for the full twenty minutes. Your score at the end of twenty minutes will be total rounds plus extra reps.

Skill
12x30s
1 power snatch

We’ll be on a thirty second timer today for twelve rounds of one power snatch. Use this skill work to practice a controlled pull from the floor, explosive hips and a quick punch overhead to finish the rep. This will also be a good time to think about what weight you might want to use for today’s workout.

Workout of the Day
10 rounds of 30 seconds at each station
thrusters
power snatch
rest

This workout might look familiar. Last week we saw a few less rounds of this same interval with lighter thrusters and kettlebell swings. Today you will want your barbell to be fairly light but these thrusters and snatches will require a bit more effort and each rep will take a little longer than the empty barbell thrusters and kettlebell swings from last week. Choose a weight that you can complete multiple reps of in a row for both movements. Your score at the end of ten rounds will be total reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

Skill
4 rounds of 1 minute on 30s off
toes to bar or v-ups

You’ll have a choice for skill work today of either toes to bar or v-ups. We’ll be on the same clock from Tuesday working to complete as many reps as possible during each minute. Whatever skill you go for make sure you focus on quality over quantity and take extra rest anytime you need it.

Workout of the Day
AMRAP in 20 minutes
400m run
21 kettlebell swings
21 push-ups or 12 strict hspu

You’ll have a choice for which pressing movement you choose for today but everyone will need a kettlebell. Each round will start with a 400 meter run and 21 kettlebell swings and then you can choose between either strict push ups or strict handstand push ups. If you are feeling ready for strict handstand push-ups make sure you can complete these reps either straight to the ground or with less than two ab mats. Your score at the end of twenty minutes will be total rounds plus any extra reps.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg, SHSPU
overachiever: 40/32 kg, deficit SHSPU 4.5/3″

Skill
12x45s
1 squat clean

We’ll be lifting on a forty five second timer today to complete one squat clean in each interval. This will be a great time to build up in weight up to or heavier than the weight you are planning to use in the workout.

Workout of the Day
AMRAP in 10 minutes
30 double unders
3 front squats

You should be somewhere close to the weight you want to use for this workout by the end of the lifting skill work. Choose a weight that you can hang on to for all three front squat reps in each round even if it’s tough. The double unders will be there to break up the time on the barbell. The reps can always be scaled here to a set size that feels more manageable or if you’re deciding to stick to singles you could either grab a drag rope or bump the reps up to 50 singles in each round. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 135/95 lb
rx: 185/125 lb
sport: 205/145 lb
overachiever: 225/155 lb

Skill
4 rounds of 1 minute on 30s off
Wall Walk or Plank hold

You’ll have a choice for skill work today of either wall walks or plank holds. If you choose the plank hold your goal will be to stay in a quality plank position for a full minute with thirty seconds rest between each. If you choose the wall walks you’ll complete as many reps of possible during the working minutes. Whatever skill you go for make sure you focus on quality or quantity and take extra rest anytime you need it.

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
15 box jumps then
max reps of alternating devil press

You’ll need a box and a dumbbell today for this interval style workout. Each round will last 90 seconds and will start with fifteen box jumps. After the box jumps you’ll move to the dumbbell for as many reps as possible of alternating devil press. Choose a dumbbell weight that you are familiar with so that you can move through the devil press reps at a good pace. Your score at the end of 10 rounds will be total devil press reps.

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

Skill
12x30s
1 power clean + 1 push press

We’ll be on a thirty second timer today for twelve rounds of one power clean plus a push press. Use this skill work to practice a vertical dip and drive and then squeezing your legs and midline as you press the bar out with your arms. This will also be a good time to think about what weight you might want to use for the today’s workout.

Workout of the Day
AMRAP in 12 minutes
12 deadlift
8 front rack walking lunge steps
6 push press

Spend some time unloading your bar after the skill work for this workout. If you choose an appropriate weight you will end up with a light deadlift and something that allows you to get through the lunges unbroken and the push press in one to two sets. Make sure to try several reps in a row of both the lunge steps and push press before the workout starts so that you don’t end up going to heavy. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the Day
for time
10-20-30-40-50
wall ball shots
*300 meter row or 600 meter bike BETWEEN each round

You’ll just need a wall ball for today’s workout. You’ll be completing 150 total wall ball shots so choose one you have used before and are comfortable with. If the wall ball volume looks too high you can cut your workout off after the round of 40 reps rather than the round of 50. Between each round of wall balls you’ll complete either 250 meters on the rower or 500 meters on the bike. You’ll get on your machine four different times during the workout and complete five sets of wall ball reps. Don’t be afraid to scale down in a workout like this so you can keep the intensity high! Your score today will be the time it takes you to complete this workout.

Workout of the Day
6 rounds with 90s at each station
burpee box jumps, burpee pull-ups or burpee muscle-ups
power snatch
rest

Part of today’s workout will allow you to choose your own burpee adventure:) We’ll be on a ninety second timer starting with the burpee variation of your choice. Burpee box jumps, burpee pull-ups or burpee muscle ups are all options for this workout. The second ninety seconds will be spent working through as many power snatch reps as possible followed by ninety seconds of rest. Choose a weight for your barbell that allows you to knock out guaranteed singles with minimal rest between reps during each work period. If classes are large the order of the workout can be switched so that pull-up spots or even boxes could be shared. Push hard during the three minutes of work in each round and do your best to recover during the ninety seconds of rest. Your score at the end of six rounds will be total reps.

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

Skill
10x45s
Power Clean + Split Jerk

We’ll be working on split jerk technique today on a forty five second timer. Start light and focus on a vertical dip and drive and a fast punch out as you drive your body down in the spilt position. The goal should be a solid and balanced overhead position for each split jerk before recovering with a small step back with your front foot and then a small step forward with your back foot.

Workout of the Day
8 rounds of 30 seconds at each station
kettlebell swings
barbell thrusters
rest

You’ll need an empty barbell today and a kettlebell. The thruster is meant to be very light today so if an empty barbell feels heavy at all make sure to grab a training bar and use that on it’s own or with five pounds on each side. You will want to choose a kettlebell that you are comfortable with here so that you can work for the majority of each thirty second work period. You will get a bit of rest after the thrusters in each round but try to transition quickly from the kettlebell to the barbell. Your score after eight rounds will be total reps.

standard: 24/16 kg, 35/25 lb.
rx: 28/20 kg, 45/35 lb.
sport: 32/24 kg, 45/35 lb.
overachiever: 32/24, 65/45 lb.

Skill
EMOM for 10 minutes
[odd] strict or kipping pull-ups
[even] rest

For today’s skill work you’ll work for one minute and rest for one minute for five rounds. The goal will be to complete as many reps as possible during the working minutes of either strict or kipping pull-ups. You can jump up for as many sets as you want but try to get a little pulling volume in today.

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

We’re taking a break from the weights today for this all bodyweight workout. You can choose between a rower or bike today to start things off. Your distance will be different depending on what you choose but plan to be on your machine of choice for anywhere from 7-10 minutes. As soon as you are done hop off and get started through the double under and sit-up AMRAP. Scale the double unders as needed or grab a drag rope and go with singles if you’re not quite ready for double unders. Score today will be rounds plus reps.

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