Category: Workout of the Day

Skill
Every 90 seconds for 8 rounds
20 double unders then 1 squat clean

You’ll have eight attempts at a squat clean today. Before each lift you will complete a small number of double unders. If twenty is a big set for you make sure to drop the number to something manageable. You should spend thirty seconds or less with the jumprope every round.

Workout of the Day
AMRAP in 12 minutes
1-2-3-4-5-6-7 …
squat clean
hang power clean

Today’s workout is all about the barbell. After the strength portion of the day you should be comfortable with the squat clean. Make sure to review the hang power clean as well before starting the workout. Base your weight choice off the harder of the two lifts for you personally. You will want to work through the early rounds fairly easily so make sure not to go too heavy here. You’ll be building up adding one rep to each lift over twelve minutes starting with one squat clean and one hang power clean. Your score for this workout will be the last round you complete of both lifts plus any extra reps in the next round.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Workout of the Day
6 rounds of 1 minute on each station
Row or bike for calories
dumbbell push press
double unders

Choose a rower or bike for today’s workout. You’ll also need one dumbbell and a jumprope of your choice. We’ll be working through six rounds of one minute intervals at three different stations. You’ll start on your bike or rower, move next to your dumbbell for dumbbell push press and then end with your jump rope. You can switch arms as needed during your minute of push press reps but do try your best to keep things as even as possible. Double unders can be scaled to singles if needed but if you can manage even a few double under reps each round that will be more beneficial towards mastering this skill! There is no minute of rest in today’s workout so it will be up to you to manage your rest between rounds. It will be a challenge to keep track of all your reps across eighteen minutes of work but if you can do it you will end up with one big number at the end for your score. Happy Sunday and Happy Valentines Day! We love you all!

standard: 35/20 lb, single unders
rx: 50/35 lb, double unders
sport: 65/45 lb, drag rope doubles
overachiever: 75/55 lb, drag rops doubles

Workout of the Day
Every 4 minutes for 5 rounds
200M Run
20 kettlebell sumo-deadlift high-pull
15 box-jumps
10 alternating pistols

You’ll just need a kettlebell and a box for today’s workout. The goal for today’s workout is to go FAST. You will want to finish each round with time to spare so that you can rest and recover before the next round. The sticking point today will most likely be the pistols for many people. There are a number of ways to scale this movement so spend some time with your coach going over your options before the workout starts. The simplest scaling option will be choosing a step up on the box you are using for box jumps, but there are a lot of other ways to get close to doing a pistol without actually doing one. Whatever scaling choices you make for yourself today make sure you are able to finish each round in under four minutes. There shouldn’t be much traffic for the early classes but still keep your eyes up on the run and watch for cars! Move fast but be safe!! Your score for this workout will be the five separate times that it takes you to finish each round. If you want to add all the times together for one time for your in class score you can do that to make things a bit easier too!

standard: 28/20 kg, 24″/20″
rx: 32/24 kg, 24″/20″
sport: 40/28 kg, 24″/20″
overachiever: 40/28 kg, 30″/24″

Workout of the Day
AMRAP in 20 minutes
5 push-ups
10 kettlebell swings
15 air squats

All you’ll need for today’s workout is a kettlebell. If you’ve been feeling ready to bump up the kettlebell weight in your workouts this would be a good one to try it out on. With only five push-ups in every round this is also a great workout to challenge your push-up difficulty. Spend some time before the workout going over good push-up form and test out a few reps to see if you might be ready to move from a box to your toes or from your knees to a box. It’s always good to test things out to measure your progress! Do your best to breathe through the air squats and use them as a bit of recovery for your upper body going into the next round.

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

Workout of the Day
AMRAP in 15 minutes
3-6-9-12-15 …
burpees
overhead squats

Spend some time practicing the overhead squat before today’s workout. With burpees involved you’ll be getting through these under fatigue later on in the workout so make sure you are comfortable with the weight you choose. If you can not safely complete an overhead squat try out an overhead lunge with a dumbbell or kettlebell or a light thruster. If you missed Monday’s workout you could also choose front squats today instead of overhead squats.

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

Skill
EMOM for 10 Minutes
1 power clean with pause at the knees

Power cleans with a little twist for today’s EMOM. This skill work will force control from the floor in your power clean. After you take the bar from the floor take a one to two second pause below your knees before completing the lift. Keep your shoulders back, chest up and back tight during your pause and focus on explosive hips after the bar passes your knees.

Workout of the Day
AMRAP in 10 minutes
5 clean & jerks
15 sit-ups

Choose a weight for your clean and jerks today that will have you working in quick singles or small sets. The sit-ups will almost be like a quick break between clean and jerk sets so you’ll want to make sure not to go too heavy but also not too light today. Spend some time practicing the push jerk before the workout starts as that will be the best way to get through today’s workout.

standard: 95/65 lb
rx: 135/95 lb,
sport: 155/105 lb”
overachiever: 185/135 lb

Workout of the Day
AMRAP in 20 minutes
100 double unders
20 front squats

Today’s workout starts with a challenging set of double unders. If a set this large looks daunting make sure to adjust the number from the start to something that is challenging but manageable under fatigue. You shouldn’t spend more than two minutes working through the amount of double unders you decide to complete each round. The front squat reps are also high today so weight selection will be important. With an Rx weight of 95/65 your bar shouldn’t be terribly heavy today and you should be able to open with a large unbroken set in every round. Plan do do at least sets of five or more throughout the whole workout. Focus on keeping your elbows up and an upright torso with every squat!

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

Workout of the Day
5 rounds for time
400m run
500m row or 1000m bike

Who’s ready for some cardio?? 🙂 Choose from the bike or the rower today. You’ll be alternating between your machine of choice and a four hundred meter run until you’ve completed five rounds of each. Obviously a workout like this could vary widely in times so talk with your coach about the best way to scale. Cutting off a round or two is a great idea or keeping it at five rounds but decreasing the distances of both the run and bike or row.

Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 burpees
(even) 2 thrusters

*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 today. You’ll start by completing two burpees in the first minute and two thrusters in the second minute. Minute three will be four burpees and minute four will be four thrusters. 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 four burpees and twenty four thrusters in the last two minutes. The thruster weight should be a light 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: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb