Find your fittest self
AMRAP in 10 minutes
6 alternating devil press
12 weighted step ups
Ten minutes on the clock today with devil press and weighted step-ups. You will use one dumbbell for both movements so choose your weight wisely. Focus on keeping an upright chest on the step-ups as you drive through the working leg to stand up on the box.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
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
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.
standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb
5 rounds of 3 minutes on 1 minute off
3 power cleans
2 front rack walking lunge steps
1 front squat
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.
standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 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
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.
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!
AMRAP in 20 minutes
12 power cleans
25 push-ups
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!
standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb
10 Rounds for time *
10 thrusters
10 front rack walking lunge steps
30 double unders
* 25 minute time cap
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.
standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb
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.
AMRAP in 10 Minutes
7 power snatch
4 burpees
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!
standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb