Category: Workout of the Day

Workout of the day

Every 90 seconds for 12 rounds

8 box jumps
then
1 squat snatch or 2 power snatches

Workout notes

We’re starting the week with a fun skill based interval workout. You’ll start each 90 seconds with 8 box jumps before moving to your barbell for either one squat snatch or two power snatches. This is a great opportunity to give some higher box jumps a try and to work up to a challenging snatch weight. The boxes are a little tippy at 30 inches so be aware if you choose to scale up to that height. Your coach will spend some time going over technique before the workout starts so you can decide if you want to work on the squat or power variation of today’s lift. Feel free to choose step ups instead of box jumps if that is a better option for you as well. Your score for this workout will be your heaviest snatch for the day. The air is changing day to day but we’re hoping for clearer skies (and burpees) soon!

Scaling

standard: step ups, same weight across all rounds
rx: 24/20″, building
sport:24/20″, building
overachiever: 30/24″, building

Workout of the day

AMRAP in 20 Minutes
2 alternating devil press
4 alternating dumbbell squat cleans
6 alternating devil press
8 alternating dumbbell squat cleans
10 alternating devil press
12 alternating dumbbell squat cleans
…
and so on, climbing the ladder as high as possible.

Workout notes

For today’s workout we have a longish AMRAP with two difficult movements.  As a traditional metcon this workout will have you breathing a little heavier than the rest of the workouts this week so please check the air quality before you come in and decide if a heavy breathing workout is right for you considering the AQI.  The format of this workout is an ascending ladder of alternating movements.  On the odd rounds you’ll be working on alternating devil presses and the even rounds will be alternating dumbbell squat cleans; you’ll add four reps to each movement as you climb the ladder. In the end your score would be the total number of rounds completed and any additional reps in an incomplete round.  For example if you got 10 alternating devil press and 11 squat cleans, your score would be 10 +11.

Scaling

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

Workout of the day

5 rounds of 4 minutes on 1 minute off

500M row or 1250M bike
then
max reps weighted step ups with one or two objects

Workout notes

This is a Choose Your Own Adventure style workout. Start each round with roughly two minutes on a rower or bike. When you get off of the bike or erg you’ll start knocking out weighted step ups for your remaining time. Use a box height that doesn’t put your back in a compromising position when standing up and choose either one or two objects held any way you like. One heavy dumbbell, two kettlebells or dumbbell and kettlebell? The choice is yours. Other than a loaded barbell or the erg itself, pretty much anything goes. Have fun and give yourself a challenge!

Scaling

Choose a weight or weights that are challenging but let you work continuously for most of the remaining time in each round.

Workout of the day

10 rounds of 90 seconds on 30 seconds off
15 medicine ball cleans
then
max reps push-ups

Workout notes

We’re dipping our toes back into metcon style workouts with this one. You’ll start each 90 second interval with 15 medicine ball cleans. Once you finish the cleans you’ll start working on as many push-ups as you can complete in the remaining time. Scale push-ups as needed but focus on keeping your reps as strict as possible. You’ll have 30 seconds of rest between each round and your score for this workout will be your total push ups. Have fun and Happy Friday!

Scaling

standard: 14/10 lb, knee push-ups
rx: 20/14 lb, push-ups
sport: alternating dumbbell squat cleans 50/35 lb, strict ring dips
overachiever: alternating dumbbell squat cleans 75/55 lb, strict ring dips

Workout of the day

EMOM for 20 minutes
5 box jumps
1 clean & jerk

Workout notes

Today is an opportunity to get some weight on the bar!  The air is improving but we’re sticking with another EMOM style workout.  Today’s EMOM is a little different in that we’ll be doing the same work every minute with the exception of the weight on the bar changing.  Each minute will start with 5 box jumps before moving on to one squat clean and split jerk. You don’t have to add weight to your bar over the twenty minutes, but you are welcome to build as you go if you want to lift a little heavier today. Have fun with this one! Your score in sugarWOD will be your heaviest clean and jerk over the 20 minutes. 

Scaling

standard: step ups, same weight across all rounds
rx: 24/20″, building
sport:24/20″, building
overachiever: 30/24″, building

Workout of the day

EMOM for 20 minutes
(odd) :30s Max V-Ups or Sit-Ups
(even) 1 round of “DT”

Workout notes

 We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside!  In the odd minutes today you can choose between 30 seconds of V-ups or Sit-ups.  During the even minutes you will complete 12 deadlifts, 9 hang power cleans and 6 push jerks. Choose a weight here that allows you to finish that complex with time to spare within the minute.  Most likely the 6 jerks will be the most difficult part of this minute of work so make sure you try a few reps of each movement before the EMOM starts.  Your score for this workout will be the weight you use for the DT rounds and your total V-ups or Sit-Ups. Don’t forget to put your score into SugarWOD!

Scaling

standard:135/95
rx: 155/105
sport: 185/125
overachiever: 205/145, GHD sit-ups

Workout of the day

EMOM for 20 minutes

(odd) 30 double unders
(even) 2 squat snatch

Workout notes

The gym is open again, but we’ll be keeping things more strength and skill based for a few days while we wait for the air to improve more. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do a set of double unders. 30 is the suggested number but you can decide for yourself on a number that is repeatable and can be completed in under thirty seconds. If you’re still working on this skill decide on a number of singles with some double under attempts mixed in. During the opposite minute we’ll be working on the squat snatch. You’ll complete 2 reps within the minute. You can work with one weight here or build as you go if you want to get some weight on the bar today. This workout won’t have a score necessarily, but you can enter into SugarWOD the number of double unders you decide to do each round and the heaviest weight you are able to hit during the snatch portion of the EMOM. If you’re still choosing to stay inside due to air quality make sure to show up to Zoom class at 9AM for a dumbbell, kettlebell or bodyweight version of this workout! Hoping for clearer skies on the horizon soon!

Scaling

standard: single unders
rx: double unders
sport: double unders w/ heavy rope
overachiever: double unders w/ heavy rope or 15 triple unders

Workout of the day

EMOM for 21 minutes
(1’s) 30’s Strict Press
(2’s) 30’s Front rack walking lunge steps
(3’s) Plank hold

Workout notes

The gym is open again! Hooray! We’ll be keeping things more strength and skill based for a few days while we wait for the air to improve more. Today’s workout is an EMOM of 3 different skills. You’ll start with 30 seconds of as many strict press as you can do and the second minute will be 30 seconds of front rack lunges. Choose a weight that allows you to work for a good portion of each 30 second interval. Most likely the strict press or lunge will be more challenging depending on each person, make sure to base your weight choice off of whichever movement that is for you. The 3rd minute won’t necessarily count towards your score but try to hold the plank for as much of the minute as you can! If you hold all 7 minutes of planks you might even get a star next to your name on the whiteboard! You’ll do each skill 7 times rotating through the three different minutes. Your score for this workout will be your total number of strict press and lunges.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 135/95 lb
overachiever: 155/105 lb

Classes resume Monday

Our plan is to resume our usual schedule starting Monday the 24th depending on how the air quality improves today. Classes will be available in the pushpress app.

Zoom yoga at 9AM

Lisa will be leading another fantastic yoga class over zoom this morning at 9AM. Log in if you can!

Workout of the day

10 rounds of 60 seconds on 30 seconds off

7 burpees
then
max reps v-ups in your remaining time

Workout notes

Just a reminder that the patio will be closed today due to the ongoing air quality issues that we are enduring. Zoom class will be live at 9AM

For today’s wod you have fifteen minutes on the clock in an interval style workout with a hefty buy in for each round. You’ll have one minute to knock out as many v-ups as possible after starting each minute with seven burpees.