Category: Workout of the Day

Workout of the Day
AMRAP in 20 Minutes
200M uneven farmer carry
20 box jumps

You’ll need two weights today and a box to complete the workout. The weights are up to you, you can choose two dumbbells, two kettlebells or one of each! Depending on what is available you can also choose two weights that are the same or two that are slightly different. If you choose different weights you can switch arms halfway through your carry. Box jumps can be scaled by height if needed or to step ups if you can’t jump for any reason.

standard: 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 30/24″

Skill
EMOM for 10 Minutes
1 squat snatch

You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar with a vertical torso and locked out elbows. If the overhead squat position is still a challenge you can catch the bar above a squat and then travel slowly into your squat. If you can no safely overhead squat you can complete two or three power snatches in place of a squat snatch.

Workout of the Day
AMRAP in 12 minutes
6 Push-Ups
12 Medicine Ball Sit-Ups

All you’ll need for today’s workout is a medicine ball and an ab mat. If you’re a fan of push-ups you’ll be moving through this workout at a pretty fast pace so make sure to focus on quick transitions between your push-ups and sit-ups. This would also be a great workout to bump up the difficulty of your push-ups if you’ve been working from your knees or with your hands on a box for awhile. It’s always good to test things out to measure your progress! Have fun and move fast!

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

Skill
EMOM for 10 minutes
1 squat clean

You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar and keeping your elbows and torso as upright as possible as you stand to complete the lift.

Workout of the Day
AMRAP in 10 Minutes
30 double unders
5 hang squat cleans

Lighten up your bar a bit after the heavy squat clean EMOM. You’ll want to be working with a weight that you are capable of completing 5 reps with unbroken when you are fresh. This does not mean you need to be able to do that throughout the full workout, but if at any point you are forced to do singles you have gone too heavy. The cleans will come from the hang in the workout rather than the floor like we did during the skill work. Double Unders should be scaled first by choosing to do a smaller number every round. Twenty, ten or even five reps are a great option and will pay off towards improving this skill more than choosing to do singles. Singles are of course a great option if you aren’t ready for double unders.

standard: 95/65 lb, step ups
rx: 135/95 lb, 24/20″
sport: 155/105 lb, 24/20″
overachiever: 185/135 lb, 30/24″

Skill
Tabata squats with squat hold during rest period

Always a fun way to start the day! Give this a shot and count your squats if you can! Do your best to hold a squat for the full ten second rest period even when it burns!

Workout of the Day
AMRAP in 15 minutes
10 alternating dumbbell snatch
7 medicine ball cleans
4 weighted step ups

You’ll need a dumbbell, medicine ball and box for today’s workout. This will most likely be a high scoring workout so focus on quick transitions from one movement to the next. You’ll be using the medicine ball for the step-ups so hang on to it at the end of the cleans if you can and go right into the step ups.

standard: 14/12lb, 35/20 lb, 24/20″
rx: 20/14lb, 50/35 lb, 24/20″
sport: 30/20lb, 65/45 lb, 24/20″
overachiever: 30/20lb

Workout of the Day
10 rounds of 30 seconds at each station
kettlebell sumo deadlift high-pull
rest
alternating dumbbell clean and jerks
rest

For today’s workout you will need a dumbbell AND a kettlebell. You’ll be working through ten rounds of a sumo deadlift high-pull with the kettlebell and alternating clean and jerks with the dumbbell. You’ll want to choose a weight for each movement that allows you to move for the majority of each thirty second work period. Spend some time before the workout going over each movement and testing your weights so that you can make sure to be moving efficiently once the workout starts.

standard: 24/16kg, 35/20 lb, 24/20″
rx: 28/20 kg, 50/35 lb, 24/20″
sport: 32/24 kg, 65/45 lb, 24/20″
overachiever: 40/28 kg, 75/55 lb, 30/24″

Workout of the Day
AMRAP in 20 minute
3-6-9-12-15-18-21 …
squat clean thrusters*

*200M run after every round of thrusters

We’re squeezing some barbell work in today before the rain comes back! Spend some time with your coach going over the squat clean thruster before the workout starts. You’ll want a weight that you can press out in one movement after coming out of your squat. Singles will most likely be the way to go here, but if you prefer linking a few reps together at a time you can definitely go for it! If for any reason you can’t run grab a bike or rower for the run portion.

standard: 95/65 lb, step ups
rx: 135/95 lb, 24/20″
sport: 155/105 lb, 24/20″
overachiever: 185/135 lb, 30/24″

Workout of the Day
for time
100 push-ups
150 sit-ups
200 air squats

All bodyweight workout today! But that doesn’t mean it will be easy! You’ll be working through high rep sets of push-ups, sit-ups and air squats today. Scale your push-ups as needed but focus on keeping them as strict as possible regardless of if you’re working from your knees, toes or with hands on a box. Settle in to a pace that allows you to keep moving consistently as you chip away through the reps.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
6 goblet squat
4 weighted step ups
2 strict press (alternate arms as needed)

You should be familiar with today’s interval timer. We’ll be working through five rounds of three minutes of work and one minute of rest. Today’s workout can be done with a dumbbell or a kettlebell. You’ll be using your weight for all three movements today so make sure to try a few reps of each before the workout starts. With only two strict press reps every round it’s ok for these reps to be tough. You could even choose to do one rep on each arm every round depending on the weight you choose. Focus on an upright torso through your goblet squats and step-ups. Your score for today will be total completed rounds plus total extra reps.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
OR
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
10 goblet lunge steps
then
max reps of kettlebell swings

We’re on another interval timer for our workout today. You’ll have one minute to rack up as many kettlebell swings as possible. Before getting to the swings though you’ll need to complete ten lunges holding your kettlebell in the goblet position. Make sure to use a kettlebell that allows you to keep your torso upright through the lunges. If needed you can leave the kettlebell out of the lunges and just use it for the swings. Your score for today will be your total swings.

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

Workout of the Day
10 Rounds of 30 seconds at each station
right arm dumbbell push jerks
left arm dumbbell push jerks
alternating dumbbell power cleans
rest

Today’s workout is all about the dumbbell! You’ll be working through ten rounds of thirty seconds of push jerks on each arm and alternating power cleans. Making sure you pick the right weight will be important for this workout. You’ll want a weight that allows you to work for the majority of each thirty second work period.

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