Category: Workout of the Day

Skill
10×1 Lunge Kick to Handstand

Spend some time practicing handstands today. Grab a spot on the wall inside or outside and either use it for some wall walks or just to help you balance during your handstand hold. If you’re ready for it you can stay in your square and practice some freestanding handstand holds or handstand walking. if you are not feeling ready to get upside down you can try shoulder taps in a pike or plank position!

Workout of the Day
5 rounds
2 minutes calories
1 minute push-ups
1 minute rest

Grab a bike, a rower or even the ski erg for todays workout! We’ll be on an interval timer today with two minutes on your machine of choice followed by one minute of push-ups and then one minute of rest. Two minutes can seem like a long time but try your best to settle into a working pace here to keep your pace and calorie count up. 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! Your score for today will be your total calories plus total push-ups.

Skill
EMOM for 10 Minutes
Straight set of Strict or Weighted Strict Pull-Ups

Our skill work will focus on strict pulling strength today. If you are comfortable with bodyweight strict pull-ups and are feeling ready to bump up the difficulty you can wear a weight vest or grab a belt and attach some weight to it for your pull-ups today. If you aren’t quite ready for unassisted pull-ups grab a band and work through one straight set every minute. Make sure to choose a band that lets you work hard through each rep.

Workout of the Day
12 rounds For time
10 Medicine Ball Cleans
10 Medicine Ball Sit-Ups

Grab a medicine ball and an ab mat for todays time priority workout. The medicine ball clean looks simple but it packs a punch! Spend some time before the workout practicing this movement so that you are comfortable with this movement. Hang on to your medicine ball as you move on to the sit ups as well! You’ll tap the ball behind your head when you lay down in the sit-up and then bring the ball past your knees or to your feet when you sit up. Focus on quick transitions if you can! If this looks like a high volume workout consider dropping the total rounds to 8 or 10 to make things a little more manageable.

standard: 12/8 lb.
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20lb

Skill
Every 90s for 8 rounds
1 power clean + 1 squat clean + 1 split jerk

We’ll be on a longer interval clock today to make sure you have plenty of time to get in all three lifts in every round. Every ninety seconds for eight rounds you will complete one power clean, one squat clean and one split jerk. Feel free to drop the bar between the power clean and squat clean. After the squat clean you’ll keep the bar at your shoulders in order to complete the split jerk. It has been awhile since we have done split jerks so spend some time with your coach going over this movement to make sure you are moving efficiently and recovering correctly from the lift as well!

Workout of the Day
AMRAP in 10 Minutes
20-35-50-65…
KB Swing
Push Jerk

Hang on to your barbell after the skill work but make sure to lighten the load a bit. You’ll also want to grab a kettlebell that you are fairly comfortable swinging. You will have ten minutes to work through sets of push jerks and kettlebell swings that will start at twenty of each and build up adding fifteen reps in each round. Practice cycling through push jerks and make sure you picked a good weight for yourself before the workout starts. You will have to move fast to make it through the round of 50! Give it a shot and go for it!

standard: 95/65lb, 24/16kg
rx: 115/85 lb, 28/20kg
sport: 135/95 lb, 32/24kg
overachiever: 155/105 lb, 32/24kg

Skill
EMOM for 10 minutes
2 Power Snatch

Spend ten minutes working up in weight for two power snatches. You can treat this as a touch and go double or two quick singles depending on what you prefer. Even though this is not a squat snatch you will still want to focus on pulling under the bar to catch it. As you near the last rounds consider how difficult your snatches are to help decide your weight for the workout.

Workout of the Day
AMRAP in 10 minutes
200m Run
20 Double Unders
2 Power Snatch

We’re carrying the power snatches over from the skill work into todays workout. Consider the weight you ended at when deciding on your workout weight. You can plan for two challenging power snatches here but make sure you feel comfortable with the weight you choose even when you are fatigued. The double under set for each round is meant to be fairly small so if twenty looks like a lot to you make sure to adjust the number down to something more manageable. Even five every round would be a great place to start.

standard: 115/85 lb, single unders
rx: 155/105 lb
sport: 185/125 lb
overachiever: 205/145 lb

Skill
2 rounds of Tabata alternating between
Arch Hold
Hollow Hold

We’ll start today off with some important body position work. The hollow and arch come into play with many gymnastics movements including kipping pull-ups and toes to bar. Try to imagine yourself hanging from a bar when you are working through these tabatas. For the arch position you will be laying on your stomach, squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. The hollow position will most likely be more difficult. Luckily there are many ways to scale this position. the most important part is that your low back is always pressing into the ground while you lift the top of your shoulders off the ground as if you are trying to look down at your feet. If your back starts to arch you need to adjust your position or take a break. You can make things a little easier by pulling one or both knees into your chest or hold your arms by your sides rather than over your head.

Workout of the Day
AMRAP in 12 minutes
8 weighted step ups
4 alternating devil press

Grab a dumbbell and a box and get ready for twelve minutes of fun:) You’ll be hanging on to your weight in any way that would like for the step ups. Try a couple different variations before the workout starts to find your favorite way or a few options to switch between. The devil press is basically a burpee plus a dumbbell snatch. Make sure to get your feet up as close to the dumbbell as possible to make sure you’re in a solid position for the snatch. Your score will be rounds plus reps today. Happy Monday!

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 55/40 lb, 24/20″
overachiever: 65/45 lb, 24/20″

Workout of the Day
5 rounds of
1 minute of pull-ups
2 minutes of wall balls
1 minute of rest

Pull-ups and wall balls will always be a classic combo. You’ll be moving around between your wallball spot and your pull-up spot so make sure to have your mask on hand for whenever you’re in the gym. There is plenty of outdoor space to throw your ball if you want to move outside for the wall ball intervals! If you can not do unassisted kipping pull-ups yet you can grab a band, do jumping pull-ups or choose ring rows. Your score today will be total reps.

standard: 12/8 lb.
rx: 20/14 lb, pull-ups
sport: 20/14 lb, chest to bar pull-ups
overachiever: 30/20lb, chest to bar pull-ups

Workout of the Day
5 rounds of 3 minute on 1 minutes of
12 deadlifts
9 hang power cleans
6 push jerks

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

Workout of the Day
7 rounds of 2 minutes on 1 minute off
15 thrusters
then
max reps alternating dumbbell hang snatch

What better way to end a great week than with thrusters?! You’ll need a fairly light barbell and a dumbbell for this workout. Selecting the right thruster weight will be important. Make sure to try a set of seven or eight before the workout starts to make sure you have a weight you can handle. Once you are done with the thrusters you’ll move on to your dumbbell to complete as many alternating hang snatches as possible. Because we’re working from the hang you’ll want to practice the transition of the dumbbell between hands to make sure you are comfortable with this. Your score today will be your total dumbbell snatches.

standard: 75/55lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 115/85 lb, 55/40 lb
overachiever: 135/95 lb, 65/45 lb

Skill
EMOM for 10 minutes
straight set of kipping toe to bar

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! If for any reason you don’t want to hang from the bar today you can choose to do a straight set of V-ups, hollow rocks, sit-ups or a plank hold.

Workout of the Day
6 rounds of 30 seconds at each station
push-ups
rest
walking lunge steps
rest

We’re taking a break from the weights today for an all bodyweight workout. You’ll have six rounds of thirty second intervals to complete as many reps of both lunges and strict push-ups. As always hold yourself to a high standard when it comes to push-ups. You can work from your toes, knees or with your hands on a box. Whatever version you choose make sure your reps are full range of motion and strict. Full range of motion = your chest taps the ground and your arms fully straighten at the top of each rep. Strict = your torso and trunk stays tight through the whole rep without relaxing or resting at the bottom of your push-up. Your coach will give you some tips to make sure you are getting the most out of your work when it comes to push-ups. Your score will be total reps today, go for it!

Workout of the Day
AMRAP in 20 minutes
9 burpees
12 kettlebell swings
15 drag rope double unders

Quick transitions and smart pacing will pay off in today’s AMRAP. You’ll be working through burpees, kettlebell swings and drag rope double unders. In a workout like this choosing a consistent pace that you can maintain will be the smartest choice rather than sprinting through sets of burpees or swings and then taking long rests. If you have never tried a drag rope for double unders you will definitely want to practice these before the workout starts. You’ll notice the difference between a drag rope and a speed rope pretty quickly. Drop the fifteen reps down if needed or stick with a speed rope to scale this movement. Singles are always ok if you don’t have this skill yet, but make sure to throw in at least one double under attempt in each round! Choose a kettelbell that you are comfortable swinging for twelve unbroken reps when you are fresh.

standard: 24/16kg, drag rope singles
rx: 28/20 kg, drag rope
sport: 32/24 kg, drag rope
overachiever: 40/28kg, triple unders