Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes
1000M row or 2500M bike
50 medicine ball cleans
30 v-ups

Another twenty minute AMRAP is on the menu today. Whether you row or bike today is up to you. Once you’re off the rower or bike you’ll make your way through a large set of medicine ball cleans and V-Ups. Spend some time going over both of these movements before the workout starts to make sure you are moving well through the cleans and V-Ups. Using the same weight you would use for a wall ball shot is usually a safe choice for Med Ball Cleans. V-ups should be scaled with quality of movement in mind. Do your best to choose a version of this difficult movement that works for where you are at.

Workout of the Day
AMRAP in 20 minutes
200M run
20 one arm dumbbell overhead walking lunge
20 alternating dumbbell snatch

We’ve got one dumbbell and twenty minutes on the clock today. You’ll start each round with a short run before moving on to forty total reps with your dumbbell. The overhead walking lunge can be difficult when it comes to mobility. If you can’t keep your elbow locked out through the whole lunge rep you can choose a goblet style lunge instead. Choose a dumbbell weight that you are fairly comfortable with so you can work through both the lunges and the snatches at a consistent pace.

Skill
EMOM for 10 Minutes
1 slow pull power snatch + 1 squat snatch

A slow pull power snatch should come off the ground slow and controlled and take about two seconds to pass your knees. The slow pull will force even more power to come from your hips to send the bar overhead. After the power snatch you can choose to either hang on to the bar going into the next rep or drop the bar before setting up for the squat snatch. The squat snatch requires a lot of strength and mobility so make sure to keep the bar light to make this lift happen if needed.

Workout of the Day
AMRAP in 12 minutes
30 thrusters
50 double unders

We’re working with an empty bar today which means these thrusters are meant to be very light. If an empty barbell is not light you can choose to use a training bar or cut the reps down to fifteen and use the prescribed barbell. Double unders can be scaled down to a number that feels more manageable if fifty is too many. If you’re not ready for double unders in a workout you can choose to do singles with at least one double under attempt per round. Have fun and move fast!

standard: 15 thrusters 45/35 lb, single unders
rx: 45/35 lb
sport: 45/35 lb
overachiever: 45/35 lb

Workout of the Day
5 rounds of 3 minutes on 1 minute off
4 weighted step ups
6 alternating dumbbell power cleans
8 push-ups

We have an interval workout today with five rounds of three minutes on and one minute off. You’ll be using one dumbbell for weighted step ups and alternating dumbbell power cleans. Push-ups can be scaled by working from your knees or with your hands on your box. Your score for this workout will be your total completed rounds plus any extra reps.

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

Workout of the Day
AMRAP in 20 Minutes
30 sit-ups
20 kettlebell swings
10 front squats

We’ve got a twenty minute triplet on the menu today. You’ll need a kettlebell and a barbell. Shoot for a mid range weight on the barbell. You should be able to get the ten front squats done in one set from the start. Breaking them up later in the workout is ok but plan for two sets max. If you are completing all twenty reps of the kettlebell swing in a row throughout the entire workout you may be ready to bump up your weight for swings in the future!

standard: 115/75 lb, 24/16 kg
rx: 135/95 lb, 28/20 kg
sport: 155/105 lb, 32/24 kg
overachiever: 185/135 lb, 40/28 kg

Skill
EMOM for 10 minutes
1 squat clean with pause at the knees and in the bottom of front squat

We have two separate pauses in today’s lift. As you lift the bar from the floor you will pause right before the bar passes your knees before continuing with your lift. After the pause and when the bar passes your knees focus on explosive hips to send the bar up while actively pulling yourself under the bar into your squat. The goal will be to catch the bar in an active squat position where you will pause again before standing up your lift. Each pause should last 1-2 seconds.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5-6-7…
hang power clean
push press

Today’s workout will build in reps over ten minutes with the hang power clean and push press. We’re going overhead again but luckily today your legs can help out! Choose a weight that you could push press more than seven reps in a row while fresh. Your score for this workout will be whatever round you finish both movements of plus any extra reps in the next round.

standard: 95/65 lb lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb

Workout of the Day
10 rounds for time *
10 burpee box jump
7 sumo deadlift high pull
4 strict press

* 30 minute time cap

Choosing the right weight will be important today. Your bar should be very light for both the sumo deadlift high pull and strict press. Make sure you can complete the sets of seven and four unbroken from the start. You can scale this workout by cutting the total rounds down to something like seven or eight.

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

Workout of the Day
AMRAP in 20 minutes
250M row or 500M bike
then
20 kettlebell snatch

For today’s twenty minute AMRAP you can choose to either row or bike. After working through the set distance on your rower or bike you will move on to your kettlebell. The kettlebell snatch can be tricky so spend some time going over it before the workout starts and make sure you’re using a weight that allows you to do multiple reps in a row on each arm.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
overachiever: 32/24 kg

Skill
Tabata squats*
*hold a squat during rest period
Tabata push-ups
*hold a plank during rest period

A fun little piece of skill work today to get things started. Tabata is eight rounds of twenty seconds of work and ten seconds of rest. Keep track of your total squats and total push-ups during this tabata. The twist for today though is that during the ten second “rest” periods you’ll still be working. Hold a squat during the rest of the first round of tabata and a plank during the second tabata. There is no rest between the two tabatas besides the built in ten seconds.

Workout of the Day
10 rounds of 60 seconds on 30 seconds off
10 jumping alternating lunge steps
then
max reps power cleans

With today’s interval workout the goal will be to rack up as many power cleans as possible in each sixty second work period. Before you make your way to the barbell though you’ll need to complete ten jumping lunges. Give these a try before the workout starts to make sure you’re comfortable with this movement. Regular standing lunge steps can be done if needed. Quick singles on the power cleans will most likely be the way to go once you get to the barbell.

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb