Category: Workout of the Day

Workout of the day

AMRAP in 20 Minutes
10 front rack lunge steps
10 front squats
10 push press

Workout notes

Today’s workout is all about the barbell. You’ll be using it for each movement today so choose your weight wisely. The toughest movements will likely be the lunge steps or the push presses. Make sure to try several reps of each movement before the workout starts to make sure you have a manageable weight. You don’t need to do any of the sets of unbroken but with twenty minutes on the clock you’re going to want to be able to keep moving without hitting failure. Planning out breaks and when to drop the bar will pay off in a workout like this so you may want to think a bit about strategy before 3, 2, 1, GO.

Scaling

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the day

5 rounds of three minutes on 1 minute off
30 Double unders
20 alternating one legged squats
Max reps kettlebell swings

Workout notes

Today’s workout will certainly be a challenge. The buy in before getting to the kettlebell is a hefty one. You’ll start with thirty double unders before moving on to twenty pistol squats. Once you’ve finished that work you can move on to the kettlebell and start racking up reps. Your total kettelbell swings will be your score today. Double Unders and Pistols are both high skill movements and can both be scaled as needed. Double unders can be adjusted to a smaller number if twenty is too many or single unders with drag rope are a great option too. Pistols can be scaled in many different ways. Spend some time before the workout starts finding a scaling option that works for you. You should make it to the kettlebell in every round so make sure to scale the double unders and pistols to make sure that happens.

Scaling

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

Workout of the day

Every 90 seconds for 12 rounds
8 box jumps then 1 clean & jerk

Workout notes

Today’s workout is a chance to lift some weight! You will have twelve opportunities for a clean and jerk after eight box jumps every round. Plan out your weight jumps so that you can end with a few challenging reps or maybe even a PR attempt! A squat clean and split jerk will be your best bet to get the most weight from the floor to overhead but it will be the lifters choice today! Power clean, Squat clean, Push Jerk or Split Jerk are all acceptable. Have some fun with this one CFD! Happy Friday!

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

at 0:00
for time
10-1 hang power cleans
4 burpees after every round
then
at 10:00
1-10 hang power cleans
4 burpees after every round

Workout notes

The time has come for our weekly dose of burpees. We’re doubling up today with two workouts back to back. You will have a ten minute window to finish the first version of the workout. You’ll work from ten cleans down to one with 4 burpees after each set of cleans. At the ten minute mark you will reverse the order of the cleans going this time from one up to ten. The burpees won’t change in version two so you’ll continue with 4 burpees after each set in this workout as well. The last thing you’ll do in the first workout will be 1 clean and 4 burpees before calling time. You’ll have any extra time until the clock hits ten minutes to rest. At ten minutes you’ll start the second workout starting with one clean and ending with ten cleans and four burpees. If you’re worried about finishing the first workout under the time cap you can drop the burpee reps down to 3 for both workouts.

Scaling

standard: 95/65 lb
rx: 135/95 lb, lateral burpees over the bar
sport: 155/105 lb, lateral burpees over the bar
overachiever: 185/135 lb, lateral burpees over the bar

Skill

EMOM for 10 minutes
2 Thrusters

Complete two thrusters every minute on the minute for ten minutes. Add weight as you go or work with one weight throughout the ten minutes. It would be smart to go heavier here than you are planning to in the workout so that the squat clean thrusters feel a bit lighter! Focus on driving out of your squat with as much speed as possible to save your arms.

Workout of the day

AMRAP in 7 minutes
Squat clean thrusters

Workout notes

If you’re a seasoned Open participant this workout may look familiar. You’ll have seven minutes to rack up as many reps of a squat clean thruster. Hopefully you’re moving smoothly through these reps after all the practice in the EMOM. Unlike a regular thruster, the squat clean thruster will start from the floor for every rep. Catch the bar in a front squat position and then drive the bar with speed over head in one smooth movement. Singles will be the smartest way to get through this workout but make sure not to lose too much time resting between reps.

Scaling

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

Workout of the day

AMRAP in 20 Minutes
1K Row or 2.5K bike
50 Sit-ups
30 Push-ups

Workout notes

Pick your poison! It is up to you how you start today’s workout. Choose a rower or bike and adjust the distances as written. If you’ve been working with one machine more than the other you might go with the less familiar one today! After the row or bike you’ll make your way through a large set of sit-ups and push-ups. Scale the push-ups down to a more manageable number and adjust the push-up difficulty by working from your knees or with your hands on a box.

Skill

EMOM for 10 minutes
5 drag rope double unders
then
1 power snatch w/ pause below the knees + overhead squat

This skill work will be a challenge and a great time to focus on technique. Start each minute with a small set of double unders with the drag rope. If you haven’t tried these yet plan for five singles with one good attempt every round. After the double unders set your rope aside and move on to two reps with your barbell. The first rep will be a power snatch from the floor with a pause below the knee. The second rep will be an overhead squat. Both of these movements require patience and technique so spend some time with your coach going over both before the EMOM starts.

Workout of the day

AMRAP in 10 Minutes
5 power snatch
10 medicine ball cleans

Workout notes

This workout is meant to be light and fast. The power snatches should be done in sets for the whole workout. Either sets of five or quick sets of two and three. If you have to resort to singles at any point you have likely gone too heavy. The medicine ball clean and the power snatch will put a high demand on the posterior chain, solid form will pay off here. Have fun and Happy Monday!

Scaling

AMRAP in 10 Minutes
5 power snatch
10 medicine ball cleans

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

Workout of the day

6 rounds of 1 minute on each station
row or bike for calories
burpees
box jumps
rest

Workout notes

Today’s workout is a six round interval workout with three stations and one minute rest between rounds. Your total workout time will be twenty-three minutes. The order of stations for this workout puts what is potentially the highest scoring movement last. You could easily game this workout by going easy on the first two movements but that is not the intent of this format! Do your best to keep the intensity level high at all three stations!

Scaling

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

Workout of the day

10 rounds for time
10 alternating dumbbell snatch
1 squat clean

Workout notes

Our workout today is a combination of two classic lifting movements. We’re pairing light, high rep dumbbell snatches with a heavily loaded barbell. The benchmarked versions of this workout have one-hundred snatches and ten squat cleans. If you look at the numbers you can see we’re looking for a light dumbbell weight where you could easily complete ten snatches in a row. For the barbell use a weight that is challenging but still under your max. If you are new to this kind of training consider scaling to seven or five rounds!

Scaling

standard: 135/95 lb, 35/20 lb
rx: 185/135 lb, 50/35 lb
sport: 205/145 lb, 65/45 lb
overachiever: 225/155 lb, 75/55 lb

Gym closed today

Normal hours resume tomorrow!