Category: Workout of the Day

Skill

EMOM for 6 minutes
:30s Hollow Rock or Hold

Focus on good position here. Your lower back should remain in contact with the floor while you are holding this position. You can choose to rock or hold depending on what is more manageable. There are many ways to scale this position. You can pull one or both legs in or put your arms down next to your sides. Whatever position you choose make sure to focus on quality over quantity and come down to rest early if you need to.

Workout of the day

AMRAP in 15 minutes
15 kettlebell swings
5 left arm overhead walking lunge steps
10 alternating one legged squats
5 right arm overhead walking lunge steps

Workout notes

There are lots of ways to scale today’s workout. If the overhead position is difficult for you during the lunges you can bring the weight down to your chest and hold it goblet style. Pistol squats are also quite difficult. Spend some time before the workout going over all the different ways that this movement can be scaled. The simplest ways to scale would be going with a step up or air squat but there are many other ways to achieve the same stimulus as a pistol if you’re not quite ready to work through the full range of motion here. Test out your kettlebell for the swings and the lunges before the workout starts to make sure the weight you choose works for both movements.

Scaling

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

Skill

EMOM for 10 minutes
1 power clean + hang power clean

We’ll start today’s fitness with a familiar barbell complex. You’ll start by performing a clean from the floor and follow up with a hang clean. Focus on pulling the bar slowly from the floor while your shoulders and hips travel at the same speed. Pick up velocity when the bar passes your knees and aggressively open the hips. Reset your stance and grip if needed, lower the bar to the hang and perform part two and three of the complex all over again! In the end your score will be the heaviest load you lifted.

Workout of the day

AMRAP in 10 Minutes
5 deadlifts
10 push-ups

Workout notes

Today’s workout is a short but classic couplet. We have a heavy, lower body pulling movement paired with a moderate level upper body pushing movement. Scale the barbell to a load that is light enough you could easily do a set of five when fresh. Break the sets up as you see fit but remember not to load up a weight so heavy you are forced to perform singles. Push-ups fatigue quickly so break them up early and often!

Scaling

standard: 155/105 lb
rx: 225/155 lb
sport: 275/185 lb
overachiever: 315/205 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off
3 squat cleans
30 double unders

Workout notes

We’ve got five mini AMRAP’s on the menu today. You’ll work through as many rounds as possible of three squat cleans and thirty double unders for three minutes, at the end of each three minute work period you will have a one minute rest. Double unders are definitely a heavier breathing exercise which will be challenging in masks so we’re hoping the built in rest today helps you to be able to catch your breath a bit and reset before the next round. Choose a squat clean weight that keeps you working in mostly singles. It shouldn’t be terribly heavy, but you could bump the weight up a bit from what you might normally choose in a workout. At the end of the five rounds you will total up all of your completed rounds and all of your extra reps for your score. If you go 3 + 20 every round your score would be 15+100.

Scaling

standard: 115/75 lb
rx: 155/105 lb
sport: 185/135 lb
overachiever: 205/145 lb

Workout of the day

For time
100 kettlebell swings
100 lunge steps
100 push press
100 lunge steps

Workout notes

Today’s workout is for time. You’ll work through one hundred reps esch of kettlebell swings and barbell push-press and two hundred total lunge reps. It would be wise to go with a kettlebell that you are pretty used to swinging for today’s workout. The push press should also be pretty manageable with one hundred reps on the menu. You’ll want to knock out large sets as you go so make sure not to go too heavy here. Lunges are just at bodyweight today so try to settle in to a comfortable pace as you’re working through these and use this time to catch your breath a bit. Scaling this workout can be done by dropping every set to a smaller number like 75 or 50.

Scaling

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb
overachiever: 40/28 kg, 135/95 lb

Workout of the day

10 rounds of 30 seconds on 30 seconds off at each station
sit-ups
rest
power snatches
rest

Workout notes

We’re using an interval clock for today’s workout. You’ll have a 1:1 work:rest ratio with thirty seconds on and thirty seconds off at each station. Our outdoor flooring is likely to have some water on it this morning so grab a gymnastic or yoga mat and set that down so you can be comfortable outside while doing sit-ups. Do your best to work for the entire thirty seconds before resting and getting ready for thirty seconds of snatches. You’ll notice that the benchmark loads are on the lighter side so use a weight you can comfortably snatch in large sets across thirty seconds, even when fatigued.

Scaling

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

Workout of the day

AMRAP in 20 Minutes
5 strict press
10 front squats
15 hang power cleans

Workout notes

Today’s workout is a classic twenty minute AMRAP triplet. You’ll be hanging on to your barbell for the whole thing so choose your weight wisely. Choose your weight based on what you are able to strict press. You will want to start the workout with five unbroken reps. If you have to break up the reps later on throughout the workout that is fine but you want to be sure you don’t hit failure here. The front squats and hang power cleans will likely end up being on the lighter side but don’t worry, with the high rep count and twenty minutes on the clock you’re still guaranteed a good workout!

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

Workout of the day

5 rounds of 4 minutes
2 minutes of rowing or biking or skiing for calories
then
1 minute of max reps overhead squats
1 minute rest

Workout notes

Today’s workout is five rounds of three minutes of work and one minute of rest. You will start every round with two minutes on a bike or rower for max calories. You’ll then move on to one minute of overhead squats and then one minute of rest. The overhead squat is a difficult movement that requires a lot of strength and mobility. Keep your weight light if needed to make sure you are moving well. If this movement isn’t happening for you try a kettlebell goblet squat instead. Your score for this workout will be your calories plus your squat reps.

Scaling

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

Skill

Tabata Double Unders

Rack up as many double unders as you can across eight rounds of 20 seconds of work and 10 seconds of rest. If you are crushing double unders give this a try with a drag rope. If you are still working on this skill try some singles every round with one or two double under attempts.

Workout of the day

10 rounds for time
10 weighted step ups
10 alternating dumbbell snatch

Workout notes

Today’s workout is for time. You’ll use one dumbbell through the whole workout so choose your weight wisely. You can hold your weight however you would like for the step-ups. Try a couple different techniques for the step-ups before the workout starts to find your favorite. Focus on keeping your chest upright throughout the step ups.

Scaling

standard: 24/20″, 35/20 lb
rx: 24/20″, 50/35 lb
sport:24/20″, 65/45 lb
overachiever: 30/24″, 75/55 lb

Skill

EMOM for 10 Minutes
1 power clean with pause below the knees

For today’s skill work we’ll be maxing out our power clean with a pause below the knee. This means that as you pick up the bar from the floor you will pause momentarily with the bar right below your knee caps before continuing through the full rep of the power clean. The purpose of this drill is to force you to utilize the power of your hips and legs more than usual. It takes away any momentum you might be using as you pull the bar from the floor. Focus on holding a strong position through your back and shoulders as you pause. Catching the bar anywhere above a squat is considered a power clean. Even though this isn’t a squat clean you will still want to drop lower to catch the bar as it gets heavier.

Workout of the day

AMRAP in 10 Minutes
5 power cleans
30 air squats

Workout notes

Today’s workout is an opportunity to work with a heavier bar than you might normally be used to in a workout. The power clean reps should be considered heavy singles. If you are repping out sets of five you might want to consider bumping the weight up or adding a few reps every round if you aren’t feeling like lifting heavy. Air squats are simple but still important to focus on full depth squats and keeping an upright chest throughout each rep.

Scaling

standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb

Skill

16 rounds of 20s on 10s off
alternating between
plank hold and arch hold

Alternate between a plank hold and an arch hold for sixteen total rounds or eight rounds of each. Planks can be held on your hands or elbows depending on what your preference is. For the arch hold you will be laying on your belly with your arms and legs stretched out. Keep your legs as straight as possible and lift your legs until your knees are off the ground. Lift your arms up at the same time and try to keep them straight and shoulder width apart.

Workout of the day

AMRAP in 12 minutes
2-4-6-8-10-12…
box jumps
push-ups

Workout notes

For today’s workout we’ll be climbing by two reps every round as we work our way through box jumps and push-ups. Today will be the first workout in a mask for a lot of you so take your time. You might need more breaks than you are used to. The best place to rest will be the push-ups, break those up early and often! You can work from your knees or toes or with your hands on a box. Try to keep each rep strict no matter which type of push-up you choose. Focus on landing in an athletic position on top of the box, similar to how you might catch a power clean. Keep your chest up and your knees in line with your feet. Try not to land in a full squat on your box as this makes these reps way harder than they need to be. Your score for this workout will be whatever round you are able to complete of both movements plus any extra reps in your next round. If you finish ten box jumps in the round of eighteen your score will be 16+10.

Scaling

standard: step ups
rx: 24/20″
sport:24/20″
overachiever: 30/24″