Category: Workout of the Day

Skill
Tabata Toes to bar

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a kipping swing. If you are just starting working on this skill your main focus should be maintaining the kipping swing cadence rather than getting your toes all the way to the bar. You can start by bringing your toes up to about waist height or even bringing your knees to your chest.

Workout of the Day
10 rounds of 30 seconds at each station
Push-Ups
Rest
Box Jumps
Rest

We’re taking a break from the barbell today and sticking to all bodyweight movements. You’ll have ten rounds of thirty seconds at each station of box jumps and push-ups. You will have thirty seconds of rest after each work period. If you can’t jump for any reason feel free to do step ups instead. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! In the end your score will be the total number of reps today.

standard: step ups, box push-ups
rx: 24/20″, strict push ups
sport: 24/20″ Strict HSPU
overachiever: 30/24″ Deficit Strict HSPU 3″

Skill
EMOM for 10 Minutes
1 Thruster

Spend ten minutes working up to a heavy thruster. The best way to get this done will be to start with a squat clean and then rather than just standing up like you normally would you’ll want to push through the middle part of your squat with as much speed as possible to send the bar up over your head in one smooth motion. You are always welcome to start with a power clean before doing your thruster but this can sometimes take some of the power out of it and make the bar feel a bit heavier. Give it your best shot and remember the heavier you lift during the skill work the lighter your bar will feel during the workout right?!

Workout of the Day
For time
400m Run
50 Thrusters
400m Run

Lighten up your bar quite a bit after the skill work before getting ready to tackle today’s workout. We’ve got a large set of light thrusters sandwiched between two four hundred meter runs. Plan to choose a weight for your bar that allows you to knock out pretty large sets as you work through your set of fifty. Being able to open with a set of ten to fifteen thrusters would be a good place to start.

standard: 45/35 lb.
rx: 95/65 lb.
sport: 115/85 lb.
overachiever: 135/95 lb.

Skill
Unbroken Double Under Ladder

With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next set. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day
AMRAP in 12 minutes
20 Alternating Dumbbell Cleans
12 Weighted Step Ups
200m Run

Grab a dumbbell and a box for today’s twelve minute AMRAP. Yesterday we saw small sets of heavy cleans and today we’re are going light with more reps. You’ll want to be comfortable with the dumbbell that you choose today for your cleans and step ups. It is up to you how you hold your dumbbell for the step ups so try out a few different options before you get started!

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

Workout of the Day
EMOM for 20 Minutes
[odd] 3 power cleans + max reps lateral burpees
[even] rest

It’s burpee time! But first…heavy power cleans! Can’t think of a better start to the week than this classic combo. You’ll have ten chances to rack up as many lateral burpees over the bar as possible after first completing three heavy-ish power cleans. We’ll be on an EMOM clock for this workout. On the odd minutes you will be working and the even minutes will have you resting. Spend some time warming up your clean today so you can make sure to be moving the bar as efficiently as possible to save energy for the burpees. Plan to choose a weight that allows you to complete three quick singles rather than touch and go reps. You’ll want to make sure you can guarantee your reps though so make sure not to go too heavy. While you will have recovery time between rounds, one minute will go by faster than you think!

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

Workout of the Day
Tabata pull-ups
1 minute rest
Tabata wall ball shots
1 minute rest
Tabata pull-ups
1 minute rest
Tabata wall ball shots

A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. You’ll do a full eight rounds of pull-ups, then eight rounds of wall balls, back to pull-ups for eight rounds and then finishing with wall balls again. Between each tabata set you’ll have one minute of rest. If you’re not quite ready for unassisted pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. Wall balls can be done in the gym to any of the set targets or grab a spot outside on the wall. At the end of the workout you’ll total up all of your reps for one big number as your score.

standard: 14/12 lb.
rx: 20/14 lb.
sport: 20/14 lb, chest to bar pull-ups
overachiever: 30/20 lb., bar muscle ups

Workout of the Day
AMRAP in 20 minutes
500m run
35 kettlebell swings
200m uneven farmers carry

The first thing you’ll want to do is choose the kettlebell you want to swing today. You’ll use the kettlebell for your swings, but also as one of your weights for the two hundred meter farmers carry. After you’ve got your kettlebell you can grab a dumbbell or an additional kettlebell to complete your farmers carry weights. The workout will start with a run out the back of the gym and all the way around the complex before starting in on your swings and then completing the rounds with the farmers carry.

standard: 24/16kg
rx: 28/20kg
sport: 32/24kg
overachiever: 40/28kg

Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a heavy squat clean. With a whole minute for one lift this is a great time to challenge yourself a bit and bump up past the weights you might normally choose in a workout. As you pull the bar from the ground make sure that your hips and shoulders are rising at the same time. With a squat clean the goal should be to meet the bar at the height you are able to pull it to and then travel the rest of the way down into your squat. Focus on an upright chest, tight midline and high elbows as you stand to complete the lift

Workout of the Day
AMRAP in 10 minutes
10 front squats
10 Push-Ups

Strip some weight off your bar after the skill work for today’s workout. You’ll have ten minutes to work through as many rounds as possible of ten light front squats and ten push-ups. Choose a weight for your barbell that will allow you to complete most of your front squat sets unbroken. As always hold yourself to a high standard when it comes to push-ups. You can work from your toes, knees or with your hands on a box. Whatever version you choose make sure your reps are full range of motion and strict. Full range of motion = your chest taps the ground and your arms fully straighten at the top of each rep. Strict = your torso and trunk stays tight through the whole rep without relaxing or resting at the bottom of your push-up. Your coach will give you some tips to make sure you are getting the most out of your work when it comes to push-ups.

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

Skill
EMOM for 10 Minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk

Today’s focus will probably end up being a lot more on technique than heavy weight. Starting with the push press will automatically limit how much weight you start with on your bar. While the dip and drive should be almost identical in all three lifts your receiving position will be the difference. Focus on squeezing your quads as you press out the push press to guarantee you don’t actually drop under the bar like you would a push jerk. For the push jerk and split jerk focus on a fast and aggressive punch out and well as quick footwork to ensure you aren’t doing any extra work with your arms. They’ll thank you by that third lift in the sequence!

Workout of the Day
AMRAP in 10 Minutes
20 dumbbell snatches
40 double unders

Grab a dumbbell and a jump rope for today’s classic couplet! You’re going to want to be comfortable with the weight you choose for the dumbbell snatches. Double Unders can take awhile to learn and feel comfortable repping out in a workout so feel free to cut the number down in each round if needed.

standard: 35/20lb
rx: 50/35lb, speed rope
sport: 65/45lb, drag rope
overachiever: 75/55lb, drag rope

Workout of the Day
AMRAP in 20 minutes
12 lateral burpees over the bar
9 power cleans
6 front rack lunges

We’ve got a pretty classic triplet on the menu today. Burpees, power cleans and lunges are sure to make for a tough and fun twenty minutes:) Consider bumping the weight up a bit on your barbell to something that might end up being singles on the power cleans but make sure to test out the lunges before making your final weight choice. You’ll want something that allows you to keep the six reps of lunge steps unbroken even in the later minutes of the AMRAP. If you’re not comfortable jumping over your bar feel free to scale the movement to vanilla burpees in place or even switch the jump to a step over.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb
overachiever: 205/145 lb

Skill
EMOM for 10 minutes
1 squat snatch

Spend ten minutes working up to a heavy single squat snatch. The squat snatch is demanding of both mobility and strength so if you are still feeling new to this lift know that you are not alone! It takes a lot of work and a lot of reps to feel comfortable. If you are feeling ready do your best to drop under the bar quickly as you punch your arms out to catch the bar in a strong overhead squat position. If you are still working on this speed you can catch the bar a bit higher and then travel down into your overhead squat when you are ready.

Workout of the Day
for time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Box jumps

We’ve got an all bodyweight couplet today to ease back into the week after a long weekend:) You’ll start with 50 sit-ups and 25 box jumps and work your way down from there until you make it to 10 sit-ups and 5 box jumps to finish the workout. If needed you can find a shorter box to jump to or step ups are always a great scaling option as well. If the volume of this workout looks like a lot try starting at the round of 40 and 20 instead!

standard: step ups
rx: 24/20″
sport: 24/20″, half reps toe-to-bar
overachiever: 30/24″, toe-to-bar