Category: Workout of the Day

Skill

EMOM for 10 minutes

1 power clean & push jerk

We have a bit of weightlifting on the menu for today’s skill work. You will have ten opportunities to work on a strong effort power clean & jerk. Start by pulling the bar slowly past your knees followed by an aggressive opening of the hips to drive the bar to your shoulders, from there reset your stance if needed and perform a quick dip and drive the bar overhead while you re-bend your knees. Start with an easy weight and build slowly or try to hold the same weight across all ten reps.

Workout of the day

AMRAP in 10 Minutes
7 hang power cleans
4 front rack walking lunge steps

Workout notes

This workout is a moderate length time priority couplet with two difficult weighted movements. You’ll want to test both movements with your chosen weight and scale based on which one gives you the most difficulty. When ten minutes is up your score will be the total number of rounds and additional reps you complete.

Scaling

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

Workout of the day

7 rounds of 90 seconds of 60 seconds off
6 Squat clean thrusters then
max reps of one arm alternating devil press

Workout notes

For today’s workout we are loading up the bar to a moderately heavy workout weight and tackling a a seven round interval. Start each round by moving through six reps of squat clean thrusters. You do not need to go TnG for this buy in but you should getting successive single reps with short rest between each movement. After you’ve finished the buy in, use the remaining time to scored one arm alternating devils press. For that movement you should be using the load you normally would rather than bumping up the weight.

Scaling

standard: 115/75 lb, 35/20 lb
rx: 135/95 lb, 50/35 lb
sport: 155/105 lb, 65/45 lb
overachiever: 185/135 lb75/55 lb

Skill

EMOM for 10 minutes
3 power snatch
then
rest 3 minutes and move on to the workout of the day

The first part of today will be focused on the power snatch. Complete three reps every minute on the minute for ten minutes. You can choose to link the reps together or do three singles but make sure you have plenty of time to recover in each minute. You can also choose to work with one weight all the way across or add weight as you go.

Workout of the day

AMRAP in 7 Minutes
7 power snatch
14 step-ups

Workout notes

Make sure to lighten your bar from the skill work before you start this workout. This is a short and fast workout and with seven snatches in every round you will not want to be struggling through every rep with the barbell. The step ups are bodyweight and with only seven minutes on the clock the plan for this workout should be moving fast and consistently with quick transitions.

Scaling

standard: 65/45 lb, 24/20″
rx: 75/55 lb, 24/20″
sport: 95/65 lb, 24/20″
overachiever: 115/85 lb, 24/20″

Workout of the day

AMRAP in 20 Minutes
21 sit-ups
15 kettlebell swings
9 push-ups

Workout notes

Today’s workout is a pretty straightforward twenty minute AMRAP. Quick transition times will pay off in a workout like this. This is also a great workout to hold yourself to a difficult standard with the push-up. If you would normally scale to knee push-ups when you see a larger set size of this movement you can try sticking to push-ups with your hands on a box or work from your toes if you’re up for it. The kettlebell weight is pretty average today so whatever weight you normally swing should be fine for today. Have fun and move as fast and consistently as possible!

Scaling

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

Skill

Make 10 attempts at a set of shoulder taps in a free standing handstand
OR
10×1 Lunge Kick to Free Standing Handstand

Scaling options include:
Shoulder taps with feet on a box
Handstand hold against wall if available
Wall Walks

Workout of the day

10 rounds of 60 seconds on 30 seconds off
12 alternating dumbbell hang squat cleans
then
max reps double unders

Workout notes

This work/rest interval should be familiar by now. You will have ten attempts in a one minute window to rack up as many double unders as possible. However, before grabbing your rope you’ll have to get through twelve alternating hang squat cleans with a dumbbell. Before scaling the amount of reps, try choosing a weight that will allow you to get through all twelve hang squat cleans in time to get to your rope. If needed the amount of reps can also be adjusted to ensure that you are getting at least a few reps with the jump rope in every round. Spend some time before the workout going over the double under with your coach. If you are able, try to stick to just double under reps during the workout even if it means your score will suffer. If you’re not quite ready for this skill in a workout you can scale to singles with a regular rope or with a drag rope.

Scaling

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

Skill

EMOM for 10 minutes
5 drag rope double unders
then
1 power clean

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

Power cleans, double unders and burpees are starting off our week. We’ll start with an EMOM of five drag rope double unders and one power clean. Add weight as you go to build to a challenging lift for the day.

Workout of the day

AMRAP in 7 Minutes

3 power cleans
7 burpees

Workout notes

The rx’d weight for the AMRAP is on the heavy side. This is your opportunity to challenge yourself with a weight you might not normally choose for a workout. With only three reps per round plan on doing all singles and focusing on solid technique the whole way through.

Scaling

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

Workout of the day

AMRAP in 20 minutes

5 toe-to-bar
10 alternating dumbbell snatch
15 air squats

Workout notes

Today’s workout is a twenty minute task priority triplet with small sets of each movement. Scale the difficulty of the snatches and toe-to-bar accordingly so you can move quickly through each round while transitioning quickly. Toe-to-bar can be scaled by performing knee raises, v-ups or sit-ups.

Scaling

standard: knee-raises, 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: strict toe-to-bar, 75/55 lb

Workout of the day

5 round of 3 minutes on 1 minute off

1 squat clean
3 power cleans
5 push-ups

Workout notes

Today’s workout interval should be familiar to most of you. It’s one of our favorites and always proves to be a crusher to try to keep up round after round. The weight on your bar should be one that you are comfortable moving under fatigue. Not too light and definitely not too heavy today. The goal for a workout like this would be to use your first round as your benchmark. Don’t hold back! See how many rounds you can get in three minutes and then you have four more chances to see how consistent you can be across all five rounds. A workout like this tests your ability to recover. One minute isn’t a lot but you never know what you’re capable of if you don’t try!

Scaling

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Workout of the day

for time

30 Box jumps
27 Deadlifts
24 Box jumps
21 Deadlifts
18 Box jumps
15 Deadlifts
12 Box jumps
9 Deadlifts
6 Box jumps
3 Deadlifts

standard: step ups, 135/95 lb
rx: 24/20″, 185/135 lb
sport: 24/20″, 225/155 lb
overachiever: 30/24″, 275/185 lb

Workout notes

Today’s workout is a task priority couplet with a high volume of box jumps and deadlifts. You’ll want to use a barbell weight light enough that you can get through those first few high rep rounds by breaking up the work into smaller sustainable sets.

Scaling

standard: step ups, 135/95 lb
rx: 24/20″, 185/135 lb
sport: 24/20″, 225/155 lb
overachiever: 30/24″, 275/185 lb