Category: Workout of the Day

Skill
20x30s
1 hang squat clean

Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing twenty lifts in ten minutes. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be much time so try to stay with the timer so that you don’t run out of time to complete all twenty lifts.

Workout of the Day
AMRAP in 10 minutes
20 box jumps
30 alternating dumbbell power cleans

Just like yesterday, you’ll need a box and a dumbbell for today’s workout. Box jumps and alternating dumbbell power cleans are pretty straightforward and simple but with large rep counts of both movements you’ll want to set out at a sustainable pace and try to keep moving consistently for the full ten minutes. Your score today will be total rounds plus extra reps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb , 24/20″
overachiever: 70/50 lb, 24/20″

Skill
EMOM for 8 minutes
:30s toes to bar, v-ups or hollow rocks

You can take your pick of one midline focused movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period.

Workout of the Day
Every 3 minutes for 5 rounds
200 meter run
20 jumping lunge steps then
max reps weighted step ups

Today’s workout will be on a three minute interval timer with no rest between each three minutes. You’ll start each interval with a two hundred meter run and twenty jumping lunges. After the set work in each round you’ll grab a dumbbell and start chipping away at as many weighted step ups as you can in the remainder of the interval. You should have time for step ups in every round so if you are worried about completing the run and jumping lunges in time to make your way to your box for step ups you can always cut down the run distance or the volume of jumping lunges. The jumping lunges can also be scaled to regular lunges if needed. Your score today will be your total step up reps.

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

Skill
12x45s
[odd] 1 power or squat snatch
[even] 1 hang power or squat snatch

We’ll be on a 45 second timer again today for alternating minutes of a snatch from the floor and a snatch from the hang. It will be up to you to decide if you want to work on squat snatching or power snatching today. 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 12 minutes
2 power or squat snatches
6 burpees

Whichever version of the snatch that you opted for during the skill work you can carry over into today’s workout. Hopefully working through some reps as skill work helped you decide what weight will work well as a workout weight. You should be able to complete two quick singles with the weight you choose or even two touch and go reps. The burpees will just be in place today but make sure to stand all the way up and add a little jump at the top of each rep. Your score today will be total rounds plus any extra reps at the end of 12 minutes.

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

Skill
front squat
7×1

We’ll be working from the rack for some single rep front squats today. There are two approaches you can take for today. One would be to choose one weight that is challenging and complete 7 singles at the same weight. You can also build in weight for each single and work up to a max for the day. If you are choosing the second option make sure that you know how to bail out of a front squat and that you are far enough back from the squat rack with any weights cleared out from the floor around you.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5…
strict press
5-10-15-20-25…
double unders

More overhead pressing coming your way for this ten minute AMRAP. Choose a light weight today that you can complete at least 5-7 reps unbroken with during the workout. Your shoulders will be tired out from the double unders so take that in to account as well. Double unders can be scaled by volume before deciding to go straight to single unders. You could choose to follow a 2-4-6-8… or 3-6-9-12 reps scheme rather than the 5-10-15 or even 1-2-3-4-5.. if you are still working on this difficult skill. To bump the difficulty up a notch grab a drag rope! Your score at the end of ten minutes will be the last round you complete of both movements plus any extra reps in the next round.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb, drag rope
overachiever: 135/95 lb, drag rope

Skill
12x45s
[odd] power clean + push jerk
[even] power clean + split jerk

We’ll be getting some push jerk and split jerk practice in today. You’ll alternate between each lift and start each one with a power clean to bring the bar up to your shoulders. You may have a preference between the two lifts but make sure to consider both the split jerk and push jerk when planning your loading or adding any weight. It might be smart to plan for only a few weight changes today or even choose one slightly challenging weight and carry it across for all twelve lifts.

Workout of the Day
AMRAP in 10 minutes
10 push-ups
8 kettlebell swings
6 goblet lunge

You’ll just need a kettlebell for this ten minute AMRAP. Choose a weight that you are comfortable using for both the swings and the lunges. As always do your best to keep the push-ups strict and choose a scaling option that makes these reps difficult but doesn’t stop you in your tracks every round. Your score at the end of ten minutes will be total rounds plus any extra reps.

standard: 24/16 kg.
rx: 28/20 kg
sport: 32/24 kg
overachiever: 32/24 kg, SHSPU

Workout of the Day
5 rounds of 3 minutes on 1 minute off
12 drag rope double unders
9 air squats
6 alternating dumbbell snatches

Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you would ideally be moving quickly between movements at a consistent pace. Air squats are always a great place to slow down a bit and catch your breath if needed. Scale the double unders by volume if twelve reps will take you awhile. Even just doing six or nine reps every round is a great place to start. Whatever you choose make sure you don’t spend more than 20-30 seconds with the jump rope in each round.

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

Workout of the Day
Every 90 seconds for 6 rounds
4 squat cleans then (155/105)
max reps lateral burpees over bar
2 minutes rest
Every 90 seconds for 6 rounds
2 squat cleans then (185/125)
max reps lateral burpees over bar

You’ll just need a barbell for today’s workout. The twist today though is that you’ll be working with two different weights for six rounds at each weight. There will be rest between the two workouts to change weights but you’ll want to have a plan for how much heavier you’ll go in the second set of intervals. Plan for your first barbell to be a manageable weight that you’re used to using in workout. You’ll be completing 4 reps every 90 seconds for six rounds while completing lateral burpees over your bar in the time remaining. The barbell for the second workout should be slightly more challenging but not a weight you are worried you might miss. The weight can feel difficult but the reps should be guaranteed. If at any point you are running out of time for burpees you have gone too heavy.

standard: 95/65 and 115/85
rx: 155/105 and 185/125
sport: 165/115 and 205/145
overachiever: 185/125 and 225/155

Skill
EMOM for 8 minutes
:30s strict or kipping pull-ups, ring rows, banded pull-ups or muscle ups

You can take your pick of one pulling movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period. You can jump up for as many sets as you would like during each thirty seconds so don’t feel like you have to stick to just one straight set.

Workout of the Day
4 rounds of 4 minutes on 1 minute off
1:00 plank hold
200 meter run
max reps medicine ball sit-ups

You’ll need a medicine ball and an ab mat for today’s workout. Each four minute round will start out together in the gym for a one minute plank hold. At the end of one minute you’ll head out on a two hundred meter run and then return to complete as many sit-ups as you can with your medicine ball. Do your best to stay in a quality plank position for the full minute but definitely come down to rest if you need to! Your score after five rounds will be total medicine ball sit-up reps.

standard: 16/12 lb
rx: 20/14 lb
sport: toes to bar
overachiever: toes to bar

Skill
EMOM for 10 minutes
3 strict press or straight set of HSPU

For today’s skill work you have a choice between a straight set of strict handstand push-ups or 3 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength. You can choose to work with one weight the whole time for the strict press or add weight as you go depending on how you’re feeling.

Workout of the Day
3 rounds with 2 minutes at each station
calories
wall ball shots
rest

You’ll need a medicine ball and a machine of your choice for this interval style workout. You’ll start on either a bike or rower for two minutes. Try to settle into a good working pace that feels sustainable for each two minute work period. Next you’ll move on to your medicine ball to complete as may wall ball shots for two minutes. You’ll have two minutes of rest after four minutes of work and you’ll complete three rounds of this. Your score will be all your calories rowed or biked plus all of your wall ball reps.

standard: 16/12 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

Skill
EMOM for 10 minutes
3 power snatch

You’ll be completing a total of ten sets of three power snatches for today’s lifting skill work. This would be a great time to practice touch and go reps or fast singles. If you are opting for singles make sure you can complete all three reps within thirty seconds. With a skill like this it may be best to choose one weight across all ten minutes or to only add weight every few rounds. Resist going too heavy and not being able to complete the three reps within one minute.

Workout of the Day
AMRAP in 10 minutes
15 box jumps
10 burpees
5 burpee box jumps

You’ll just need a box for today’s ten minute AMRAP. This workout is pretty simple but do your best to hold yourself to a consistent pace as you transition between box jumps, burpees and burpee box jumps. Your score at the end of ten minutes will be total rounds plus extra reps.

standard: 20/20″
rx: 24/20″
sport: 24/20″
overachiever: 30/24″