Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes:
400 m run/row/ski or 1,000 m bike
40 wall balls
40 sit ups

It’ll be hot today; settle into a sustainable and reasonable pace, and rest any time you need to. Pick a med ball weight that lets you do 10-20 reps at a time throughout the whole 20 minutes.

standard: 14/10 lb, 10/9′ target
rx: 20/14 lb, 10/9′ target
sport: 20/14 lb,, 10/9′ target, med ball sit ups

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
30 double unders
20 alternating dumbbell power snatches
10 burpee box jumps

You should be able to finish each movement in no more than two or three sets; scale the difficulty to make this reasonable. For your score today, track rounds and reps for each 3 minute interval, and then add them up at the end.

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″, all sets unbroken

Skill
Every 1:20 for 8 rounds:
Squat clean and split jerk

Just like yesterday’s snatching, keep the weight light enough to maintain excellent form the whole way through this interval.

Workout of the Day
AMRAP in 15 minutes:
200 m run/row/ski or 500 m bike
15 single arm dumbbell thrusters

Feel free to do all of your thrusters on one arm in one round before switching to the other arm in the next round. Go light enough to keep it mostly unbroken.

standard: 35/20
rx: 50/35
sport: 45/30, double dumbbell (don’t go 50/35, or we’ll run out of those weights. Also two dumbbells at 45/30 will be brutal enough).

Skill
EMOM for 10 minutes:
Squat snatch

Keep your technique consistent and solid across all ten reps. Hold the same weight across or increase according to feel, but if your form starts to suffer be sure to reduce the weight. If squat snatches aren’t manageable at your current level of flexibility, do power snatches instead.

Workout of the Day
5 rounds:
1 minute of power cleans
1 minute of lateral burpees
1 minute of rest

Your barbell weight should allow you to do small sets or very smooth singles throughout the whole workout.

standard: 75/55
rx: 115/85
sport: power snatches at 115/85

Skill
AMRAP in 7 minutes:
5 push ups
20 second L hang or tuck hang

The L hang and tuck hang are done on the pull up bar, hanging underneath and bringing the legs up to either an L-sit position (L hang) or a tuck position (tuck hang). Pick a push up difficulty that lets you go unbroken for the majority of the 7 minutes.

Sport: Handstand push ups

Workout of the Day
AMRAP in 20 minutes:
400 m run/row/ski or 1,000 m bike
30 air squats
15 deadlifts

Mind your pace and keep things reasonable; it’s another toasty day. Set yourself up on the deadlift to be able to go unbroken or close to it.

standard: 115/85
rx: 185/125
sport: 225/155

Skill
8 sets of 3 reps:
Tempo back squat: 3 seconds down, 3 second hold, quick drive up.

Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for 3 seconds, and then standing up at your normal speed. You should not be going so heavy that you’re risking failure, but do be sure to ask for two spotters if you aren’t certain that you’ll make it through all 3 reps.

Workout of the Day
AMRAP in 15 minutes:
10 goblet lunges
15 box jumps
20 Russian twists

Today will be very hot; move as slowly as you need to to keep things reasonable. The weights you pick should let you go unbroken for most of the workout.

standard: 20/12 kg, 20/12″, 10/5 lb plate for Russian twists
rx: 28/20 kg, 24/20″, 15/10 lb plate
sport: 32/24 kg, 30/24″, 15/10 lb plate

Skill
10 sets of 3 strict or weighted pull ups
OR
Ring muscle up work

If you’re keen on practicing ring muscle ups, your coach will give you drills to work on. By far the most effective way of mastering ring muscle ups (or really any complex movement) is to make sure that the difficulty of the drill that you’re practicing is appropriate for your current skill and strength level. With muscle ups in particular, people very commonly make the mistake of spending lots of time and energy trying for a full muscle up and either failing outright, or struggling through the turnover with poor form. Instead of reinforcing that negative result, back up the difficulty of the movement to transition and kip work so that 95% of the reps that you’re attempting are executed with excellent technique. This is the fastest route to mastery.

Workout of the Day
AMRAP in 12 minutes:
15 kettlebell swings
30 sit ups
Every 2 minutes, interrupt the AMRAP to complete a 30 second plank hold. Pick up where you left off when you finish the plank and resume the AMRAP for the next minute thirty. You’ll do a total of six plank holds in this workout. Record total rounds and reps.

Pick a swing weight that lets you finish each round in one or two sets.

standard: 20/12
rx: 28/20
sport: 32/24, 15 toes to bar instead of sit ups, handstand hold against the wall instead of plank. Try to set up so that your pull up bar and handstand spot aren’t too far apart so that you don’t interfere with other people’s spaces.

Workout of the Day
AMRAP in 25 minutes:
800 m run/row/ski or 2,000 m bike
60 double unders
40 alternating dumbbell power snatches

You shouldn’t be spending more than about two minutes on the jump rope and two minutes on the dumbbell each round, so scale appropriately. Settle into a sustainable pace for a nice and long workout today.

standard: 35/20
rx: 50/35
sport: 50/35, drag rope

Workout of the Day
2 rounds:
AMRAP in 8 minutes:
5 hang squat cleans
10 deadlifts
20 box jumps

After the first 8 minute AMRAP, rest 2 minutes, and then begin the second identical 8 minute AMRAP. You’ll have two separate round and rep scores for this workout.

Your hang squat cleans will be the limiting factor; pick a weight that lets you move through each round of 5 in one or two sets with solid form. It’s ok if you need to take ten or fifteen seconds to recover and set up for each set of squat cleans.

standard: 95/65, 20/12″
rx: 135/95, 24/20″
sport: 155/105, 24/20″

Skill
AMRAP in 7 minutes:
5 strict pull ups
30 second L sit

You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them.

rx: strict pull ups/plank
sport: 1 rope climb instead of strict pull ups

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25-30…etc
Push ups*
*Before each round of push ups, complete:
10 front rack lunges

Pick a barbell weight that lets you finish each round of lunges in no more than two or three sets with consistent form.

standard: 95/65
rx: 135/95
sport: 155/105, handstand push ups