Category: Workout of the Day

Skill

Unbroken double under ladder in eight minutes
climb as high as you can

2-4-6-8 …
OR
5-10-15-20 …
OR
10-20-30-40 …

standard: single unders
rx: double unders
sport: double unders with or without a drag rope
overachiever: triple unders or drag rope double unders

Workout of the day

AMRAP in 12 minutes

6 push-ups
6 sumo deadlift high pull

Today’s workout features small sets of push-ups and a barbell sumo deadlift high pull. The weight on your bar should be light today. Plan to keep the sets of six unbroken throughout a good portion of the workout. Push-ups can be scaled as you normally would but consider bumping up the difficulty if possible since the rep count is low in each round.

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off
3 power cleans
2 front rack walking lunge steps
1 front squat

Workout notes

Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you would ideally be moving quickly between movements with only a few moments rest between sets. That means you’ll want to load up your bar to a light weight that you can move quickly. We’ll score this workout like we would score the workout “The Chief”. Count up all of your completed rounds and additional reps for one big total at the end of the workout.

Scaling

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

Workout of the day

AMRAP in 20 minutes
10 deadlift
10 right arm dumbbell push press
10 left arm dumbbell push press
10 weighted sit up w/ dumbbell

Workout notes

We’re back in action today! You’ll need a dumbbell and a barbell for this workout. This workout is pretty long so be conservative when it comes to choosing your weights. You should be able to knock out the deadlifts in easy sets even when fatigued. After the deadlifts you are tasked with two large sets of push press alternating arms after ten reps. You don’t need to perform all ten reps unbroken but again you should be able to get through the push press in around two sets. For the sit-ups hold the dumbbell at your chest or grab a light plate if that is too difficult.

Scaling

standard: 155/105 lb, 35/20 lb
rx: 225/155 lb, 50/35 lb
sport: 275/185 lb, 65/45 lb
overachiever: 315/205 lb, 75/55 lb

AMRAP in 20 minutes

10 deadlift

10 right arm dumbbell push press

10 left arm dumbbell push press

10 weighted sit up w/ dumbbell

standard: 155/105 lb, 35/20 lb

rx: 225/155 lb, 50/35 lb

sport: 275/185 lb, 65/45 lb

overachiever: 315/205 lb, 75/55 lb

Gym closed today. Normal hours return tomorrow!

Gym closed today. Happy Holidays!

Workout of the day

AMRAP in 20 minutes
12 power cleans
25 push-ups

Workout notes

Before we close up for the next two days, enjoy this twenty minute workout with a bit of a festive rep scheme! The power clean weight doesn’t need to be light, but it should be manageable. Plan for something that allows you to do quick singles or small sets. Push-Ups can be scaled as you normally would either from your knees or with your hands on a box to up the difficulty level a bit. Whatever you choose make sure to keep your reps as strict as possible and tap your chest to the ground or box for every rep before pressing out. Have fun and we hope you have a safe and happy holiday!

Scaling

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

Workout of the day

10 Rounds for time *
10 thrusters
10 front rack walking lunge steps
30 double unders

* 25 minute time cap

Workout notes

Don’t underestimate today’s workout! We’ve got ten rounds for time of a difficult triplet with thrusters, lunges and double unders. Each movement can be scaled as needed. Keep the thrusters and lunges light today. With one hundred reps of each you won’t want to be struggling to pick up the barbell at any point. Double unders can be tricky, if you’re not quite ready to knock out three hundred total reps in a workout you can drop the number down to ten, fifteen or twenty each round. If double unders aren’t happening at all you can switch to singles with a regular rope or a drag rope.

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill

EMOM for 10 minutes
1 slow pull squat snatch

Today’s lift is a complex one. Squat snatching requires a lot of skill, strength and mobility. We’re adding a slow pull to the start today to really dial in technique. This drill should address any issues you may be having with the first pull portion of this lift. Focus on a strong start position, gaze forward, chest up and back flat. The bar should move slowly until it passes your knees at which point it can return to normal speed. This drill can also be done with a power snatch if catching the bar in an overhead squat position is difficult or not happening for you.

Workout of the day

AMRAP in 10 Minutes
7 power snatch
4 burpees

Workout notes

Today’s workout is a short and simple one. Ten minutes on the clock with small sets of power snatches and burpees. The snatch weight should be on the lighter side today. Choose a weight that allows you to get the seven reps done in one or two sets throughout the workout. With only four burpees in ever round do your best to keep your pace fast!

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Skill

10×1 lunge kick to free standing handstand or walk around your square

Spend some time working on handstands today in your designated area at the gym. If you have room to walk, go for it! Otherwise you can practice freestanding in one place. If you are near a wall feel free to kick up against the wall each time too. Not feeling ready to get upside down? No worries! Try ten sets of 10-20 shoulder taps in a plank hold!

Workout of the day

10 rounds of 60 seconds on 30 seconds off
10 kettlebell swings
max reps box jumps

Workout notes

Today’s workout will be scored by your total box jump reps. Scale by box height first before switching to step ups. Step ups are a great option for anyone who can’t jump for any reason. Before you get to the box jumps you’ll have a ten kettlebell swing buy in in every round. It’s ok for the swings to be hard if you want to choose a kettlebell that is on the heavier side today. As long as you don’t have to break them up in any of the earlier rounds you should be fine!

Scaling

standard: 24/16 kg, 24/20″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/28 kg, 30/24″