Category: Workout of the Day

Skill
8 sets of 5 front squats
Immediately after each set, do one large set of push ups.

You won’t be on an interval for this work, so move at your own pace through all 8 sets with about 1-2 minutes of rest between each. You’ll likely have about 15 minutes to get your work done. Pick a push up difficulty that lets you get at least 5-10 each round.

Workout of the Day
AMRAP in 12 minutes:
21 double unders
15 sit ups
9 thrusters

Pick movement difficulties that let you move confidently through each set. Your double unders should be scaled to take no more than 30-40 seconds, and your thrusters shouldn’t take more than two sets.

standard: 65/45
rx: 95/65
sport: 9 toes to bar instead of sit ups, 95/65

Skill
EMOM for 10 minutes:
Hang power snatch plus power snatch

Just like Monday’s clean work, we’re focusing on full extension on the first rep and then carrying that same level of extension across into the second rep. Use your hook grip.

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

Pick a weight that lets you finish 20 reps in no more than 2 or 3 sets. Split your work evenly between the left arm and right arm throughout the workout.

standard: 35/20
rx: 50/35
sport: double dumbbell, 45/30

Skill
AMRAP in 7 minutes:
7 V-ups
15 second ring support hold

The ring support hold is the top position of a ring dip: arms fully extended, hands by your side, and feet off the ground with all of your weight on the rings.

standard: 30 second plank hold
rx: 15 second ring support hold
sport: one ring muscle up plus 15 second ring support hold at the top. If you don’t have a full muscle up, scale the rep to a jumping or banded muscle up.

Workout of the Day
5 rounds:
2 minutes of calories on the rower, bike, or ski erg
1 minute of burpees
1 minute of rest

Hit full extension on your burpees. If you’re sharing equipment with a partner, have one partner wait 2 minutes to start the workout so that you’re both doing the movements in the order that’s written. Standard, rx, and sport are all doing the same thing today; if you want it to be harder, push the pace on the machine and don’t slow down or stop on the burpees. The weights are coming back and getting heavy over the next 3 days, so enjoy the break today.

Skill
EMOM for 10 minutes:
Hang power clean plus power clean

Focus on full extension in the hang power clean, and then keep that level of extension on the second rep from the floor. Practice your hook grip today; if you aren’t familiar with it, your coach will show you.

Workout of the Day
AMRAP in 12 minutes:
15 box jumps
10 hang power cleans
5 strict presses

Your strict press will be the limiting factor, so be sure to pick a barbell weight that lets you complete them unbroken for at least the first half of the workout

standard: 65/45, 20/12″
rx: 95/65, 24/20″
sport: 115/85, 24/20″

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