Category: Workout of the Day

Skill

EMOM for 10 minutes

1 squat snatch

rest 3 minutes
then move on to the workout of the day

We’ll start today with 10 rounds of skill work on the sixty second timer. Take this time to work up to a challenging squat snatch or just focus on technique if you are newer to this lift. Focus on a smooth pull off the floor, catching the bar in the bottom of your squat and keeping your chest and elbows up through the catch and as you stand. After the ten rounds we’ll take a three minute break to adjust the weight on your barbell for the workout.

Workout of the day

AMRAP in 8 Minutes

1-2-3-4-5-6-7… *
burpee box jumps

1 squat snatch after every round of burpee box jumps

Workout notes

Plan to go lighter than you finished in the EMOM but a bit heavier than you might normally in a workout as you’ll technically only be doing one squat snatch per round. The eight minute AMRAP will have us starting with one burpee box jump and adding a rep every round. Each round will be completed with one squat snatch. At the end of the eight minutes your score will be the last round you completed of burpee box jumps including the squat snatch and any reps in the next round. Challenge yourself with this one and have fun!

Scaling

standard: 95/65 lb, 24/20″
rx: 135/95 lb, 24/20″
sport: 185/135 lb, 24/20″
overachiever: 225/155 lb, 24/20″

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

Workout notes

Today’s workout is for time and you’ll need a barbell and a dumbbell to get it done. The dumbbell snatch reps will start at 30 and end at 6 and the thruster reps will start at 27 and end at 3. Each round will decrease by 6 reps of each movement. It’s a lot to keep track of so grab a whiteboard to keep track if needed! Make sure to alternate arms every rep as you chip away at the dumbbell snatch reps. The thrusters will get tough so be smart with your weight choice here. In a workout like this you’ll want to chip away and keep moving especially through the bigger sets. Have fun and move fast!

Scaling

standard: 35/20 lb, 65/45 lb
rx: 50/35 lb, 95/65 lb
sport: 50/35 lb, 95/65 lb
overachiever: 50/35 lb, 95/65 lb

do not try to rx+ this workout unless you are 100% confident you would do it unbroken with only 6 seconds rest between movements which would put your time at < 7 minutes.

Skill

EMOM for 14 Minutes
1 hang power clean + push jerk

We’ve got a longer EMOM for our skill work today followed by a short sprinty workout. First we will spend fourteen minutes working up to a heavy hang power clean and push jerk. Even though the lift will come from the hang today make sure to pick the bar up from the floor using a strong deadlift position to bring it to the hang. For the push jerk, focus on a fast punch out overhead as you drop slightly under the bar into a power position.

Workout of the day

AMRAP in 6 minutes

1 (deadlift + power clean + hang power clean)
2 push jerks
3 box jump overs

Workout notes

After the EMOM we have a short workout on the menu with a fun rep scheme. Each round will start with one complex of one deadlift plus one power clean plus one hang power clean. The whole complex will count as one rep. You’ll then move on to two push jerks before finishing each round with 3 box jump overs. Make sure you choose a weight that allows you to move quickly through these reps as you only have six minutes to rack up as many rounds as possible. The push jerk will most likely be the limiting factor so plan to make your decision for weight based on this lift. Have fun and move fast! 

Scaling

standard: 95/655 lb, step overs
rx: 155/105 lb, 24/20″
sport: 185/135 lb, 24/20″
overachiever: 205/145 lb, 30/24″

Skill

EMOM for 12 Minutes
1 squat clean

The barbell is back today for a twelve minute EMOM of squat cleans. Let’s focus on positional awareness today. Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive pause momentarily and take a quick assessment of your position.  You will have twelve opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

Workout of the day

AMRAP in 8 minutes
30 double unders
3 squat cleans

Workout notes

In today’s workout you have the opportunity to go a little heavier in a short strength and skill based workout. After testing the squat clean in our skill work you should have a good idea what weight is appropriate. With only three reps per round you do have the opportunity to go a little heavier than normal but the weight on your bar should still be a ways off of your 1RM.

Scaling

standard: 115/85 lb
rx: 165/115 lb
sport: 205/145 lb
overachiever: 225/155 lb

Skill

EMOM for 10 Minutes
1 power clean

We’ve got skill work and a workout today. We’re planning to add in more skill work to each day now that things are more dialed in at the gym. Today you’ll start with an EMOM of one power clean. This is a great opportunity to get some weight on the bar.

Workout of the day

AMRAP in 12 Minutes

8 front rack walking lunge
4 burpees

Workout notes

For the workout you’ll want a much lighter load so that you can complete the lunges mostly unbroken throughout the workout. Rx’d burpees will have you doing them laterally next to the bar with a two footed jump over it to complete each rep. Burpees in place or with a step over the bar are great scaling options if needed. Scaling the lunges can be done by making your bar lighter or even leaving the weight out of it completely. You can enter your top power clean weight and your rounds plus extra reps into SugarWOD! 

Scaling

standard: 75/55 lb, vanilla burpees
rx: 95/65 lb, lateral burpees over the bar
sport: 95/65 lb overhead walking lunges, lateral burpees over the bar
overachiever 115/85 lb overhead walking lunges, lateral burpees over the bar

Workout of the day

With a clock set for 20 minutes

3x 500M run ( run around the complex three times without a turnaround.)
then in your remaining time AMRAP of
20 alternating one arm dumbbell hang clean & jerks
10 toe-to-bar

Workout notes

The air is good and the weather is nice so we’re heading outside today! You’ll start the workout by heading out for three laps around the entire 2121 Second St. complex. When you make it back to your workout space start knocking out reps of a toe-to-bar and hang clean and jerk couplet. For this workout you’ll need to keep your dumbbell close to your pull-up bar so you can stay in one location without moving around the gym. When the time hits twenty minutes your score will be the total rounds and additional reps you complete of the couplet.

Scaling

standard: 35/20 lb, sit-ups or knee raises
rx: 50/35 lb, toe-to-bar
sport: 55/40 lb, toe-to-bar
overachiever: 65/45 lb, toe-to-bar

Workout of the day

AMRAP in 15 minutes

3-6-9-12-15…
Medicine Ball Cleans*

*1 Power Snatch after each round

Workout notes

Today’s format may look slightly familiar. We’ll be working through sets of medicine ball cleans today and finishing each round off with one heavy power snatch. The goal for this workout is to challenge yourself a bit with the weight on your bar. Spend some time going over the power snatch before the workout and find a weight that is challenging but doable under fatigue. We often see power snatches in large sets with light weight so this workout will be a bit different than usual. Focus on a smooth and strong pull off the floor with a slight pull under and a fast punch out to catch the bar in a solid power position. The medicine ball clean also takes some finesse so make sure you’ve got those nailed. Your score for this workout will be the last round of medicine balls cleans you complete, including the power snatch, plus any extra medicine ball clean reps in the next round. Happy Saturday CFD! 

Scaling

standard: 115/75 lb, 20/14 lb
rx: 135/95, 20/14 lb
sport: 165/115 lb, 20/14 lb
overachiever: 185/135 lb, 20/14 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

20 Weighted step ups
then
max reps of kettlebell swings in remaining time

Workout notes

We’re using the same interval timer and rep scheme today as we did Tuesday but switching up the movements. Each three minute interval will start with twenty weighted step-ups. Choosing the wrong weight here could definitely derail this workout so make sure you give a few reps a try before the workout starts. You will be using the same kettlebell for the step-ups that you choose to swing. The way you hold the kettlebell for the step-ups is up to you though so try a couple different techniques before the workout starts to find what works best for you. After finishing the step-ups you’ll move on to start racking up as many kettlebell swings as you can. Your score for this workout will be your total swings. 

Scaling

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

Skill

Every 90 seconds for 8 rounds
1 squat clean
rest
3 minutes
then
move to the workout of the day

We’ll start today with 8 rounds of skill work on the ninety second timer. Take this time to work up to a challenging squat clean or just focus on technique if you are newer to this lift. Focus on a smooth pull off the floor, catching the bar in the bottom of your squat and keeping your chest and elbows up through the catch and as you stand. After the 8 rounds we’ll take a three minute break to adjust the weight on your barbell for the workout.

Workout of the day

AMRAP in 8 Minutes

1-2-3-4-5-6-7 …
lateral burpees over the bar *

* 1 squat clean after every round of burpees

Workout notes

Plan to go lighter than you finished in the EMOM but a bit heavier than you might normally in a workout as you’ll technically only be doing one squat clean per round. The eight minute AMRAP will have us starting with one burpees and adding a burpee rep every round. Each round will be completed with one squat clean. At the end of the eight minutes your score will be the last round you completed of burpees including the squat clean and any burpees in the next round. Challenge yourself with this one and have fun!

Scaling

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb
overachiever: 245/165 lb

Workout of the day

for time

21-18-15-12-9-6-3
push press *

*30 double unders after every round

Workout notes

Today’s workout is a time priority couplet with a light but difficult barbell movement and the always taxing double under. The workout is for time with descending reps of the push press and a straight set of double unders in every round. The benchmark load for the barbell is on the lighter side so keep that in mind while warming up for the workout. You’ll want to use a weight light enough that you can finish the first set in 3-5 sets at most. For double unders scale by dropping the reps or banging out single unders.

Scaling

standard: 95/65 lb, single unders
rx: 115/85 lb, speed rope
sport: 135/95 lb,
overachiever: 155/105 lb