Workout of the Day
for time
100 push-ups
150 sit-ups
200 air squats
All bodyweight workout today! But that doesn’t mean it will be easy! You’ll be working through high rep sets of push-ups, sit-ups and air squats today. Scale your push-ups as needed but focus on keeping them as strict as possible regardless of if you’re working from your knees, toes or with hands on a box. Settle in to a pace that allows you to keep moving consistently as you chip away through the reps.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
6 goblet squat
4 weighted step ups
2 strict press (alternate arms as needed)
You should be familiar with today’s interval timer. We’ll be working through five rounds of three minutes of work and one minute of rest. Today’s workout can be done with a dumbbell or a kettlebell. You’ll be using your weight for all three movements today so make sure to try a few reps of each before the workout starts. With only two strict press reps every round it’s ok for these reps to be tough. You could even choose to do one rep on each arm every round depending on the weight you choose. Focus on an upright torso through your goblet squats and step-ups. Your score for today will be total completed rounds plus total extra reps.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
OR
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg
Workout of the Day
10 rounds of 60 seconds on 30 seconds off
10 goblet lunge steps
then
max reps of kettlebell swings
We’re on another interval timer for our workout today. You’ll have one minute to rack up as many kettlebell swings as possible. Before getting to the swings though you’ll need to complete ten lunges holding your kettlebell in the goblet position. Make sure to use a kettlebell that allows you to keep your torso upright through the lunges. If needed you can leave the kettlebell out of the lunges and just use it for the swings. Your score for today will be your total swings.
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg
Workout of the Day
10 Rounds of 30 seconds at each station
right arm dumbbell push jerks
left arm dumbbell push jerks
alternating dumbbell power cleans
rest
Today’s workout is all about the dumbbell! You’ll be working through ten rounds of thirty seconds of push jerks on each arm and alternating power cleans. Making sure you pick the right weight will be important for this workout. You’ll want a weight that allows you to work for the majority of each thirty second work period.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
Skill
Tabata Arch Hold w/PVC
A quick warm-up tabata before a whole lot of tabatas in today’s workout. Grab a PVC pipe and focus on holding a quality position with your arms locked out straight and legs squeezed together.
Workout of the Day
4 Rounds of tabata
tabata alternating dumbbell snatch
tabata push-ups
tabata alternating dumbbell snatch
tabata push-ups
(No rest between Tabatas)
We’ve got four rounds of Tabata today with no rest between each Tabata. Tabata is eight rounds of twenty seconds of work and ten seconds of rest. You’ll complete a full eight rounds of dumbbell snatches and push-ups two different times. Keep your push-ups as strict as possible regardless of whether you’re working from your knees, toes or with your hands on a box. Your score today will be your total reps.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
Workout of the Day
10 Rounds of 30 seconds at each station
right arm dumbbell push jerks
left arm dumbbell push jerks
alternating dumbbell power cleans
rest
Today’s workout is all about the dumbbell! You’ll be working through ten rounds of thirty seconds of push jerks on each arm and alternating power cleans. Making sure you pick the right weight will be important for this workout. You’ll want a weight that allows you to work for the majority of each thirty second work period.
standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb
Skill
EMOM for 10 minutes
1 squat snatch
You’ll see a lot of dumbbells and kettlebells later this week as the rain comes so take advantage of the barbell work today! You can use this ten minutes to work up to a max for the day or choose one challenging weight for all ten rounds. This is a great opportunity to focus on technique if you’re still working on this difficult lift. If the overhead squat portion of the squat snatch gives you trouble feel free to catch the bar above a squat before traveling slowly below parallel. If the overhead squat isn’t a great idea for you for mobility reasons feel free to stick to power snatches and add a rep or two to each minute.
Workout of the Day
AMRAP in 10 Minutes
5 power snatch
15 double unders
Getting some barbell work and jumping in before all the rain comes this week! This workout should feel fast and furious with small sets on both the snatch and double unders. If you’re still working on double unders feel free to drop the number if needed. The barbell should be light today so plan on a weight that allows you to start with your five reps unbroken. Focus on quick transitions from your bar to jump rope and back to your bar. Do your best to keep moving for as much of the ten minutes as possible!
standard: 65/45 lb, single unders
rx: 75/55 lb
sport: 95/65 lb, drag rope
overachiever: 115/85 lb, drag rope
Workout of the Day
10 rounds of 30 seconds and each station
alternating pistols
rest
kettlebell swings
rest
You’ll be working through ten rounds of pistols and kettlebell swings for max reps today. Pistol squats are a big challenge so spend some time before the workout starts going over all the different ways this movement can be scaled to find a good fit for where you are at. Do your best to work for as much of the work period as possible so that you can take advantage of the built in rest. Your score for this workout will be one big number of total reps.
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg
Workout of the Day
5 rounds of 3 minutes on 1 minute off
10 alternating devil press
4 deadlifts
Today’s workout features one of our favorite interval timers: Five rounds of three minutes of work and one minute of rest. You’ll need one dumbbell and a nice heavy bar for deadlifting. We’re bumping the weight up a bit today for the deadlift but you’ll still want to be sure you can link all four reps together throughout most of the workout. If you end up doing single deadlifts you have gone too heavy. If you’ve done devil’s presses before you’ll know that picking a dumbbell that you are comfortable with will make a big difference. With only three minutes on the clock in each round you won’t want to get stopped up here. Be smart with your weight choices so that you can keep the intensity high!
standard: 185/135 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
Workout of the Day
Double death by
EMOM for 24 minutes
(odd) 2 push press
(even) 2 front squats
Today’s workout will be a test of strength, endurance and mental toughness. Your weight will be decided by the push press weight. You will start the first two minutes with two reps, starting with two push press in the first minute and two front squats in the second minute. In minute three you will do four push press and minute four will be four front squats. Continue building this way until you can’t make the prescribed number within the minute. When this happens you can take a minute or two off if needed before restarting again at two for whatever rounds are remaining. If you made it through all the rounds without having to restart your score would be 24. If you make it through sixteen reps of the push press and squat and then only make it through fourteen push press in the round of eighteen your score would be 16 + 14.
add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb