Category: Workout of the Day

Workout of the Day
AMRAP in 20 minutes
20 drag rope double unders
10 front rack walking lunge steps
5 sumo deadlift high pull

Today’s workout is a fairly simple triplet but all three skills can prove to be a bit difficult. We’re pumping up the double under with a drag rope so make sure to give these a try before the workout starts! They can be much different than a speed rope and a bit frustrating if it’s your first time using one so definitely get some time with the rope during your warm up! The front rack lunge and sumo deadlift high pull can both be tough if you go too heavy. Make sure you can stay in a good position throughout your whole lunge with the weight that you choose. If your chest drops or if you find yourself taking multiple steps to return your feet to your starting position you may have gone too heavy. If you’ve never done a sumo deadlift high pull today is your chance. They will feel like a mix between a sumo deadlift and a power clean so it’s usually safe to assume your weight choice here could be similar. Plan to be able to do all five in a row or five quick singles without resting between reps.

standard: 95/65 lb, single unders
rx: 115/85 lb
sport: 115/85 lb
overachiever: 135/95 lb, triple unders

Workout of the Day
for time
150 wall ball shots
*4 burpees EMOM

You can always thank Matt for the suffering we all go through during workouts, but today this one is especially all thanks to Matt! Today is his birthday and he’s been programming this workout every year for awhile now! We recently programmed the workout “Karen” which is 150 wall balls for time. Today we’re bumping up the difficulty and adding in some burpees of course! Every minute on the minute you will start with four burpees before moving to your wall ball. The workout will last as long as it takes for you to complete your 150 reps while completing the burpees every minute. To scale this workout you can decrease the number of burpees in each round to make sure you are making it to the ball in each round. This is a tough one so buckle up and pace yourself through those first few rounds! Happy Birthday Matt! Thanks for keeping us fit!

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

Workout of the Day
AMRAP in 20 minutes
10 box jump
20 alternating dumbbell snatch
30 sit-ups

Grab a box, a dumbbell and an ab mat for today’s twenty minute AMRAP. In a workout like this the goal should be to keep moving at a consistent pace throughout the full twenty minutes. Choose a dumbbell weight and a box to jump to that allows for this. Settle in to a pace that feels sustainable and do your best to keep your transitions quick between movements.

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

Skill
EMOM for 10 minutes
1 power clean + split jerk

Spend ten minutes working up in weight for a power clean and split jerk. The split jerk will probably be the more difficult life of the two so focus mostly on this left when you are adding weight as you go.

Workout of the Day
AMRAP in 12 minutes
6 deadlifts
12 push-ups

Today’s AMRAP is a simple couplet. The weight you choose for the deadlift should be a manageable weight for six unbroken reps. Breaking it up into two sets towards the end of the workout would be fine but if you’re doing singles or doubles at any point you have gone too heavy. Spend some time in the warm up focusing on what a perfect strict push up should look like. There are a lot of ways to get around doing the hard work in this movement especially as you get tired but if you can hold yourself to a high standard here the hard work will pay off! You can choose to do strict push-ups from your toes, knees or with your hands on a box depending on where you’re at.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb, 6 SHSPU
overachiever: 275/185 lb, 6 SHSPU(deficit)

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

Spend ten minutes working on the toe to bar skill. 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!

Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10…
kettlebell swings
jumping alternating lunge steps

Grab your kettlebell of choice today for this quick couplet! We’ll be working through building sets of kettlebell swings and jumping lunge steps. Jumping lunges take a little extra balance so make sure to give a few a try before the workout starts. You’ll want to be fairly comfortable with the weight you choose to swing today but it also wouldn’t be the worst workout to bump the weight up if you’re feeling ready. Do your best to transition quickly between movements even as the set sizes get bigger.

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

Skill
10 x 1 lunge kick to handstand

Spend some time practicing handstands in your square or handstand walk if you have room. You can use a wall to help balance or try some freestanding holds if you’re feeling ready. If you’re not ready for handstands you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Grab a barbell today and get ready for twelve minutes of fun:) You’ll need to spend some time figuring out a weight that will be manageable for a high rep count of both the squat clean and the push jerk. The push jerk will most likely be the more difficult of the two so make sure to select your weight based on this. The squat cleans can be singles but you’ll want to make sure you can do multiple reps in a row when you get to the push jerk. If at any point you are doing single or double reps during the jerk portion of the workout you have definitely gone too heavy. Your score today will be total reps!

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

Skill
EMOM for 10 Minutes
1 squat snatch with pause above the knees

Spend ten minutes working up to a squat snatch with a pause ABOVE the knee. We practice a pause below the knee more often so this may be the first time you are practicing this specific skill work. The bar will start from the floor for each rep. You will pull the bar to right above the knee before pausing for 1-2 seconds. After the pause you’ll continue through the lift as you normally would. Body position should be the biggest focus of this skill work. When you pause your weight should be through your full foot with your shoulders back, back flat and gaze forward. Make sure the bar makes its way in towards your hips after the pause as you continue the lift and “throw” the bar overhead. Catch the bar in as low of a squat as you are able given your current mobility and strength.

Workout of the Day
AMRAP in 10 minutes
double unders
*15 air squats EMOM

How today’s workout goes will have a lot to do with your current comfort level with double unders. You’ll have ten minutes to rack up as many reps as possible of this tough skill after knocking out some air squats. If you can do some but are still working on double unders this will be a great opportunity for more practice! If you’ve been around awhile and feel like you can do these in your sleep, grab a drag rope to bump up the difficulty! If you’re just not ready for this skill in a workout and you’re still working on single unders you can definitely stick to singles instead of doubles. Every minute will start with fifteen air squats, as soon as you finish them you can grab your rope and go! Score will be total jumprope reps!

standard: single unders
rx: double unders
sport: 10 alternating pistols , drag rope
overachiever: 10 alternating pistols, drag rope

Workout of the Day
AMRAP in 20 minutes
200M uneven farmer carry
20 weighted step-ups
20 see the lights sit-ups

There are no “RX” weights today so you get to choose your own adventure! Keep it light and move fast or grab some heavier weights or something in between! Plan to use one or both of your weights that you choose for the farmers carry for the step ups. You can hold your weight or weights however you would like for the step ups. For the see the light sit-ups you’ll need one weight plate that you can keep locked out overhead throughout each sit-up rep.

Workout of the Day
for time
30 alternating dumbbell snatch
27 thrusters
24 alternating dumbbell snatch
21 thrusters
18 alternating dumbbell snatch
15 thrusters
12 alternating dumbbell snatch
9 thrusters
6 alternating dumbbell snatch
3 thrusters

You’ll need a dumbbell and a light barbell to get through today’s workout. The toughest part to get through will be the thrusters so make sure to be smart about your weight choice here. You’ll want to be able to complete large sets throughout the entire workout even when you are fatigued. To scale this workout you can either choose very light weights and work through the entire workout OR you can cut the volume of the workout down and start at 24 snatches rather than at 30. Have fun and Happy Saturday!

standard: 35/20 lb, 45/35 lb, start with 24
rx: 50/35 lb, 75/55 lb
sport: 50/35 lb, 95/65 lb
overachiever: 75/55 lb, 95/65 lb

Workout of the Day
AMRAP in 20 minutes
400M Run
3 squat cleans
20 lateral burpees

Today’s workout is a fun chance to throw some heavier than usual weight around. Spend some time before the workout starts working up in weight to find a squat clean that feels challenging but that you feel confident lifting when under fatigue. You’ll start today’s AMRAP with a 400m run before moving to your barbell for three squat cleans. With only three reps per round these should be single reps. After your three cleans you’ll move on to twenty lateral burpees. If you’re not comfortable jumping over the barbell you can do normal burpees in place or step over the bar as scaling options. Push out of your comfort zone with this one and challenge yourself! You can do it!

standard: vanilla, 135/95 lb
rx: lateral, 205/145 lb
sport: bar-facing, 245/165 lb
overachiever: bar-facing, 265/185 lb