Category: Workout of the Day

Skill
EMOM for 10 minutes
1 squat snatch with pause at the knees

Spend ten minutes working on snatch technique today. As you pick up the bar from the floor you will stop just before passing your knees. Focus on pulling your shoulders back and and chest up during the pause. This skill work will force you to address any issues that you may be having with hips rising too fast or early pulling among other things. Keep the bar light until you feel like you are nailing the correct positions.

Workout of the Day
AMRAP in 10 minutes
5 left arm kettlebell swing
15 double unders
5 right arm kettlebell swing
15 double unders

You’ll need a kettlebell and a jumprope for today’s workout. We’re mixing up the kettlebell swing today with a one armed swing. Treat this like a normal kettlebell swing except that you’ll only swing it to about shoulder height. Think of it more like a Russian kettlebell swing. The double under sets are small today so scale the number down if needed. Even three, five or ten reps each round is a great goal for today! Move fast and focus on quick transitions! There’s no time to waste in a workout like this!

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

Skill
Lunge kick to freestanding handstand

10×1 in your square or handstand walk if you have room. If your square is next to a wall feel free to kick up to the wall. If you’re not ready for handstands you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
AMRAP in 15 Minutes
5 power snatch
10 front squat
15 push press

Today’s workout is all about the barbell. Your weight should be decided depending on which lift is the most difficult for you. Singles are ok for the snatches. The front squats may end up being a bit on the lighter side to end up with an appropriate weight for the push press and snatch. You will want to be able to complete sets on the push press throughout the entire workout. Make sure to try several reps of each movement before the workout starts so that you end up with the right weight.

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

Workout of the Day
AMRAP in 30 minutes
400M Run w/ medicine ball
30 overhead walking lunge steps w/plate
200m double pinch plate carry

Have some fun with this one today and enjoy the beautiful weather. You’ll need a medicine ball and two weight plates for this workout. You’ll start the workout with a 400m run with your medicine ball. You can hold the ball however you want during the run. For the lunges you’ll use one of your plates locked out overhead for thirty lunge steps. If you can’t keep the plate in a good position make sure to hold it at your chest instead or just leave the weight out of the lunges altogether. The double pinch plate carry might be a new one for you and it can be really tough depending on which plates you choose. You’ll hold the ends of the plates with just your fingers as you travel 200m. Rest as needed as you go if you’re grip starts to fail. To scale this workout you can leave the weight out of any of the three movements for today or decrease the distance of the 400 or 200m carries. Thirty minutes is a long time so be smart with your scaling so that you can keep moving at a consistent pace for the full workout.

Workout of the Day
AMRAP in 20 minutes
50 alternating dumbbell squat clean thrusters
75 Burpees
100 double unders

Let’s start Saturday off right with this twenty minute AMRAP! You’ll need one dumbbell and a jumprope. Make sure to choose a dumbbell that you are fairly comfortable with for this workout. Fifty is a lot of reps so you’ll want to be able to complete large sets as you work your way through. The burpees and double unders can be scaled down by number as well if needed. Choosing a smaller number of doubles instead of just switching to singles will pay off if you can do it! Do your best to keep moving for the full twenty minutes!

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

Skill
EMOM for 10 minutes
1 squat snatch

Spend ten minutes working up to a challenging squat snatch for today. We’ve been working a lot on technique using the slow pull and pausing in different positions so today is the day to put that all together. The pull from the ground should always be controlled with a focus on keeping the bar in close. Keep your gaze forward and chest up throughout the entire lift. If you’re not quite ready to be squat snatching feel free to work on a power snatch in each minute instead.

Workout of the Day
AMRAP in 12 minutes
20 sit-ups
12 push-ups

We’ve got a nice simple workout to end the week after yesterday’s barbell beat down:) You’ll have twelve minutes to rack up as many rounds as possible of twenty sit-ups and twelve push-ups. 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! Settle in to a steady pace on the sit-ups and try to use this time to let your arms recover.

Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a challenging squat clean today. You’ll have ten attempts to add weight to your bar or choose one weight and try carrying it across for all ten reps. Focus on a smooth pull from the floor and a strong catch position in an active squat and a strong rack position.

Workout of the Day
for time
21-18-15-12-9-6-3
front squats
hang power cleans

Don’t underestimate today’s workout! There are a total of 84 front squats and 84 hang power cleans to get through. If either of these lifts is difficult for you make sure to keep the weight on the lighter side. You’ll want to get through the rounds of 21 through 15 in one to three sets for both the squats and the cleans. Try several reps of both movements before the workout starts so that you don’t have to drop weight off your bar mid-workout.

standard: 115/85 lb
rx: 155/105lb
sport: 185/135 lb
overachiever: 205/145 lb

Skill
EMOM for 10 Minutes
2 Push Press

Spend ten minutes working up to a challenging double push press. For the push press the focus should be a shallow dip with an upright chest before “throwing” the bar off your shoulders. Once you straighten your legs they should not re-bend. The rest of the lift will be all up to your arms as you press out to finish the rep. Since we are doing two in a row it will be important to practice gently bringing the bar back down to your shoulders. Practice with lighter weights as you warm up so you are ready for it once the bar is heavier.

Workout of the Day
AMRAP in 10 minutes
5 deadlifts
10 left arm dumbbell push presses
5 deadlifts
10 right arm dumbbell push presses

Hang on to your barbell after today’s skill work and grab yourself a dumbbell. Each round of this workout has two sets of five deadlifts. You should be able to complete each set of five unbroken throughout most, if not all, of the workout. The Rx weight deadlift weight is not meant to be particularly heavy today. For the push press weight make sure to choose a DB you are fairly comfortable with. If you have to break up the push press sets too much you may have gone a bit too heavy here.

standard: 135/95 lb, 35/20 lb
rx: 185/135 lb, 50/35 lb
sport: 225/155 lb, 65/45 lb
overachiever: 275/185 lb, 75/55 lb”

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
15 box jumps
then
max reps power cleans

You’ll have ten chances to rack up as many power cleans as possible in today’s workout. Each ninety second interval will begin with fifteen box jumps before you can make your way to the barbell. If needed you can scale the box jumps by height to be able to get them done quicker or keep the height but decrease the number. Your power clean weight should be pretty manageable for small sets or quick singles.

standard: 95/65 lb, step ups
rx: 135/95lb, 24/20″
sport: 185/135 lb, 24/20″
overachiever: 205/145 lb, 24/20″

Skill
Tabata Toes to Bar

The tabata clock is eight rounds of twenty seconds on and ten seconds off. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps yet or get your toes to the bar. Your coach will help you find the best option for you!

Workout of the Day
AMRAP in 15 minutes
2-4-6-8-10-12 …
weighted step ups
alternating devil press

You’ll need a box and a dumbbell for today’s fifteen minute AMRAP. You can hang on to your weight any way you’d like for the step ups. Try a few different holds before the workout starts to see what you like best. For the devil press you’ll be alternating hands for every rep. It’s good to get a few of these under your belt in the warm up so you can practice a smooth transition from rep to rep. It will pay off as you get to the larger sets!

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

Workout of the Day
3 rounds for time
50 wall ball shots
400M run

We’ve got a simple three rounder for you today. Spend some time getting set up at a wall ball target that you are comfortable at. If you prefer to work outside the side of the building has a marking at the ten foot mark. If you’re throwing to nine feet you can aim just below that. In the gym there are designated spots as well. To scale a workout like this you could either cut a full round off or leave it at three rounds but decrease the run volume and the wall ball volume. Something like three rounds of 35 wall ball shots and a 200 meter run would be a great place to start if you’re not feeling ready for the 50 and 400.

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