Category: Workout of the Day

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 power snatches
(even) 2 squat cleans

add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

Are you up for the challenge today? We’ll be on an EMOM clock for this workout . You’ll start by completing two snatches in the first minute and two cleans in the second minute. Minute three will be four snatches and minute four will be four cleans. You’ll continue climbing in this way until you can no longer complete the prescribed amount of work in the minute. If you can’t make it through one of the minutes you will start over at two and build back up again for the remaining minutes. If you make it all the way through you would be finishing twenty snatches and twenty cleans in the last two minutes. The barbell weight should be a light one so that you can move quickly through your reps. Your score for today’s workout will be whatever round you complete successfully plus any extra reps in the round you didn’t make.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 power snatch
(even) 2 squat cleans

add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round

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

Workout of the Day
Tabata Push-Ups
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Push-Ups
1 minute Rest
Tabata KB Swings

The shoulder burn will be real for today’s Tabata interval workout. The Tabata clock is eight rounds of twenty seconds on and ten seconds off. After each Tabata you will have one minute of rest before the next round. Spend some time setting up your pull-up spot and deciding if you will be doing kipping pull-ups, jumping pull-ups, pull-ups with a band or ring rows. If you are using a band make sure it is easy for you to transition in and out of the band so that you don’t waste time with this during the workout. Jumping pull-ups can be a great option for a workout like this if you’re not quite ready for kipping pull-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! You can do it! In the end your score will be the total number of reps completed across all 4 Tabata sets.

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

Skill
10 x 1 lunge kick to freestanding handstand

Spend some time practicing kicking into a handstand either in your square or against a wall. If you don’t feel comfortable or aren’t ready to kick upside down yet you can grab a box and practice some pike holds. Whatever you choose make sure to focus on getting your shoulders in a good position and “stacking” your joints. Elbows over wrists and shoulders over elbows will give you the strongest position to support yourself upside down.

Workout of the Day
AMRAP in 15 minutes
3 power cleans
30 double unders

We’ve got another heavy barbell paired with a bodyweight movement today. Power cleans and double unders are probably a bit more fun than thrusters and burpees though right? 🙂 Your power clean weight should be a bit heavier than what you might normally use in a workout. Singles will probably be the best bet to get through the reps each round but if you can squeak out touch and go reps that is fine too. Double unders can be scaled down by volume first before switching to singles.

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb

Skill
EMOM for 10 minutes
1 slow pull squat clean with pause in bottom of front squat

We’re bumping up the difficulty quite a bit today for the squat clean by adding both a slow pull off the ground AND a pause in the bottom of the squat. The slow pull will allow you to focus on taking the bar from the floor under control. Keep your shoulders back, your back tight and the bar in close to your shins. After you return to normal speed and catch the bar in the bottom of your squat you’ll pause for a second or two before standing up. The trick here will be making sure not to lose your midline while in the squat. Stay nice and tight with your elbows high and torso upright before you stand up. You may not end up with as much weight on the bar but focusing on technique here will be valuable.

Workout of the Day
for time
50-40-30-20-10
sit-ups
walking lunge steps

We’re giving everyone a break from the weights with this all bodyweight workout. Do your best to keep moving as you work through these large sets of reps. If you’re worried at all about the volume here feel free to drop off the round of 50 and start at 40 instead.

Skill
10×3 strict pull-ups

We’re off the clock for our skill work today. Spend some time working through ten sets of strict pull-ups. If you need a band grab one that makes the three reps as difficult as possible. If three reps is fairly easy feel free to bump it up to five or more and if three is too many you can drop it down to two or even one! Focus on starting from a full hang and getting your chin over the bar for every rep.

Workout of the Day
AMRAP in 10 Minutes
10 alternating dumbbell clean & jerk
10 box jumps

You’ll need a dumbbell and a box for today’s ten minute couplet. Go over the dumbbell clean and jerk before the workout starts so you can practice the transition of the dumbbell from rep to rep. Box jumps can always be scaled to a shorter box if needed or step ups are also fine.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″,
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 30/24″

Workout of the Day
7 rounds of 2 minutes on 1 minute off
4 burpees
2 thrusters

Let’s start Monday off right, burpees here we come! We’re gonna bump up the difficulty of the burpee today with a lateral hop over the bar after each rep. If you’re not quite ready for that feel free to keep it simple with regular burpees in place. You’ll notice the thruster weight is also a bit heavier than usual so take this as an opportunity to challenge yourself. You’ll want to be able to complete the two reps unbroken through the whole workout but it’s ok for it to be a challenging double.

standard: 115/85 llb, vanilla
rx: 135/95 lb, lateral burpees over the bar
sport: 165/115 lb, bar facing burpees
overachiever: 185/135 lb, bar facing burpees

Workout of the Day
10 rounds of 30 seconds and each station
kettlebell sumo deadlift high pull
rest
weighted step ups
rest

Who’s ready to fire up the posterior?? You’ll need a kettlebell and a box for today’s workout. You’ll be using your kettlebell for sumo deadlift high pulls and also for the step ups. Make sure to give both of these movements a try before the workout starts to make sure the weight you’re using will work for both the high pulls and the step ups. To scale this workout you could leave the weight out of the step ups or just choose a nice light kettlebell to use for both parts of the workout. Your score for this workout will be your total reps.

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

Workout of the Day
“Nancy”
5 rounds for time
400M Run
15 overhead squats

Today’s workout is a classic named WOD from CrossFit. Overhead squats can be tricky so make sure to spend some time going over technique here to make sure you are able to get into a good position. If overhead squats are a not happening switch it up to a front squat with the same rep scheme. To scale this workout for volume you can either cut off a round or two of the total or decrease the run distance and drop the squat reps down from fifteen to ten.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 13595 lb

Skill
EMOM for 10 minutes
1 clean & jerk

You’ll have ten attempts at a clean and jerk today. The squat clean and split jerk is usually the best way to move the most weight but if you’re feeling more like a power clean or push jerk feel free to go with it. You can use a lifting EMOM like this to build up to a heavy lift for the day or choose one weight and carry it across all ten reps.

Workout of the Day
for time
30-20-10
kettlebell swing
box jump

Today’s workout should feel like a sprint! The first couple rounds of swings and jumps will definitely add up so make sure you are comfortable with the kettlebell and box height you choose for today. Your goal for a workout like this should be to keep the intensity high from start to finish. If needed lighten the load on the swing or even choose a lower box so that you can keep moving at a good pace. Focus on quick transitions as well! Have fun and go fast!

standard: 24/16kg, step-ups
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 24/20″