Category: Workout of the Day

Workout of the day

with a clock set for 21 minutes
7 minutes of
one arm alternating plank drags
7 minutes of
weighted step ups w/medicine ball
7 minutes of
kettlebell swings

Workout notes

Today’s workout will be a mental challenge with only one movement in each seven minute window. Decide on what piece of equipment you want to use for the plank drags to start, a dumbbell or kettlebell will work for this movement and you can definitely use the same kettlebell you choose for swings if you would like. Make sure that you are always dragging your weight in the right direction by reaching across your body to grab it for each rep. For the step ups we’ll be using a medicine ball. You can hold on to the ball any way you would like so try out a few different options before the workout starts to find your favorite. The swings will be tough but do your best to knock out some good sets as you go. Take as much rest as needed in each seven minute window but do your best to rack up as many reps as possible. Your score at the end of the twenty one minutes will be all your reps added up for one big number.

Scaling

standard: 24/16 kg, step ups
rx: 28/20 kg, 20/24 lb
sport 32/24 kg, 30/20 lb
overachiever: 40/32kg + 2x 50 lb db’s

Workout of the day

at 0:00
for time
10-1 Thrusters
7 sit-ups after each round

then

at 10:00
for time
1-10 Thrusters
7 sit-ups after each round

Workout notes

Today’s workout consists of two parts. You’ll start at 3,2,1 go with a set of ten thrusters and drop one rep in every round until you finish with one rep. After each round of thrusters you’ll hit seven sit-ups. Seven reps probably doesn’t seem like a lot but they will add up over time. When you get to the ten minute mark you’ll start over but this time climb from one thruster to ten.

Scaling

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

Skill

10×1 Lunge Kick to freestanding handstand or walk around your square

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. Don’t go all out in the beginning and turn over too far. Make sure to start with locked out arms and kick up to a wall if needed. If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking! Just remember to stay in your square of the nearest wall!

Workout of the day

10 rounds of 60 seconds on 30 seconds off

7 burpees
then
max reps alternating dumbbell power cleans in your remaining time

Workout notes

Today we’ll have fifteen minutes on the clock today for an interval style workout with a hefty buy in for each round. You’ll have one minute to score as many alternating dumbbell power cleans as possible after knocking out seven burpees.

Scaling

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

Skill

6 minutes to climb the drag rope double under ladder

We’ve got some double under practice leading into today’s workout. We’ll spend 6 minutes climbing an unbroken double under ladder of your choice. Choose a rep scheme that works for your current skill level. 2-4-6… or even 1-2-3… would be a great place to start for beginners. If you are a seasoned double “underer” (is that a word?) you will be working with the drag rope today and can choose a more challenging rep scheme of 10-20-30… for example. Rest as needed between sets but make sure to only count your successful unbroken sets before moving on to the next number! If you have never done a double under before, use these six minutes as practice!

Workout of the day

AMRAP in 15 Minutes

12 drag rope double unders
9 hang power snatch
6 overhead squat

Workout notes

Our workout today has three high skill movements.We’ll see double unders in today’s workout followed by power snatch and overhead squat. The overhead squat demands a high level of mobility as well as strength. Take some time before the workout to practice both movements and choose an appropriate weight. If mobility is an issue for you when it comes to overhead squats consider changing those to front squats.

Scaling

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

Workout of the day

for time

100 pull-ups
100 sit-ups
100 push-ups
100 sit-ups

Workout notes

Today’s workout is a little bit like the classic workout “Angie”. In this version we’re doubling up on the sit-ups and leaving out the squats. You’ll start with what is most likely the most difficult movement in a tough format. The best approach to hitting 100 pull-ups in a row is to break up the reps into small and sustainable sets. Most of us won’t be able to maintain the same set size without increasing rest breaks so consider dropping to small sets as you get closer to the 100 mark. The same strategy applies to the push-ups as well. Break them up early and often.

Scaling

standard: banded pull-ups, knee push-ups
rx: pull-ups, push-ups
sport: chest-to-bar pull-ups, 50 strict HSPU
overachiever: chest-to-bar pull-ups, 100 strict HSPU, 75 GHD sit-ups per round

Workout of the day

for time

75 wall ball shots
3x 500m run
75 wall ball shots

Workout notes

Today we’ll tackle a Karen’s worth of the wall ball shots and sandwich a 1500M run in the middle. Use a medicine ball weight and target height that allows you to start the first round of wall ball shots with a fairly large set. After you finish those wall ball shots, head out on a run for three laps around the gym. Finish off with a final set of seventy five wall ball shots chipping away in as large of sets as possible. In the end your score will be the total time it takes to complete the entire chipper.

Scaling

standard: 14/10 lb, 10/9′
rx: 20/14 lb, 10/9′
sport: 20/14 lb, 10/10′
overachiever: 30/20 lb, 10/10′

Skill

EMOM for 10 minutes

1 squat snatch

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

We’ll start today with 10 rounds of skill work on the sixty second timer. Take this time to work up to a challenging squat snatch or just focus on technique if you are newer to this lift. Focus on a smooth pull off the floor, catching the bar in the bottom of your squat and keeping your chest and elbows up through the catch and as you stand. After the ten rounds we’ll take a three minute break to adjust the weight on your barbell for the workout.

Workout of the day

AMRAP in 8 Minutes

1-2-3-4-5-6-7… *
burpee box jumps

1 squat snatch after every round of burpee box jumps

Workout notes

Plan to go lighter than you finished in the EMOM but a bit heavier than you might normally in a workout as you’ll technically only be doing one squat snatch per round. The eight minute AMRAP will have us starting with one burpee box jump and adding a rep every round. Each round will be completed with one squat snatch. At the end of the eight minutes your score will be the last round you completed of burpee box jumps including the squat snatch and any reps in the next round. Challenge yourself with this one and have fun!

Scaling

standard: 95/65 lb, 24/20″
rx: 135/95 lb, 24/20″
sport: 185/135 lb, 24/20″
overachiever: 225/155 lb, 24/20″

Workout of the day

for time

30 alternating dumbbell snatch
27 thrusters
24 alternating dumbbell snatch
21 thrusters
18 alternating dumbbell snatch
15 thrusters
12 alternating dumbbell snatch
9 thrusters
6 alternating dumbbell snatch
3 thrusters

Workout notes

Today’s workout is for time and you’ll need a barbell and a dumbbell to get it done. The dumbbell snatch reps will start at 30 and end at 6 and the thruster reps will start at 27 and end at 3. Each round will decrease by 6 reps of each movement. It’s a lot to keep track of so grab a whiteboard to keep track if needed! Make sure to alternate arms every rep as you chip away at the dumbbell snatch reps. The thrusters will get tough so be smart with your weight choice here. In a workout like this you’ll want to chip away and keep moving especially through the bigger sets. Have fun and move fast!

Scaling

standard: 35/20 lb, 65/45 lb
rx: 50/35 lb, 95/65 lb
sport: 50/35 lb, 95/65 lb
overachiever: 50/35 lb, 95/65 lb

do not try to rx+ this workout unless you are 100% confident you would do it unbroken with only 6 seconds rest between movements which would put your time at < 7 minutes.

Skill

EMOM for 14 Minutes
1 hang power clean + push jerk

We’ve got a longer EMOM for our skill work today followed by a short sprinty workout. First we will spend fourteen minutes working up to a heavy hang power clean and push jerk. Even though the lift will come from the hang today make sure to pick the bar up from the floor using a strong deadlift position to bring it to the hang. For the push jerk, focus on a fast punch out overhead as you drop slightly under the bar into a power position.

Workout of the day

AMRAP in 6 minutes

1 (deadlift + power clean + hang power clean)
2 push jerks
3 box jump overs

Workout notes

After the EMOM we have a short workout on the menu with a fun rep scheme. Each round will start with one complex of one deadlift plus one power clean plus one hang power clean. The whole complex will count as one rep. You’ll then move on to two push jerks before finishing each round with 3 box jump overs. Make sure you choose a weight that allows you to move quickly through these reps as you only have six minutes to rack up as many rounds as possible. The push jerk will most likely be the limiting factor so plan to make your decision for weight based on this lift. Have fun and move fast! 

Scaling

standard: 95/655 lb, step overs
rx: 155/105 lb, 24/20″
sport: 185/135 lb, 24/20″
overachiever: 205/145 lb, 30/24″

Skill

EMOM for 12 Minutes
1 squat clean

The barbell is back today for a twelve minute EMOM of squat cleans. Let’s focus on positional awareness today. Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control and gradually increase speed without compromising your upper body positioning.   As the bar passes your knees, violently open the hips to create vertical lift and quickly drop into a receiving position.  When you catch the bar in the bottom of your squat drive pause momentarily and take a quick assessment of your position.  You will have twelve opportunities to work on this lift so make every rep count.   Remember that this is skill work so maxing out your lift is not a priority. Start light and work up to a moderate load that allows you to test a reasonable weight but do not sacrifice your mechanics.

Workout of the day

AMRAP in 8 minutes
30 double unders
3 squat cleans

Workout notes

In today’s workout you have the opportunity to go a little heavier in a short strength and skill based workout. After testing the squat clean in our skill work you should have a good idea what weight is appropriate. With only three reps per round you do have the opportunity to go a little heavier than normal but the weight on your bar should still be a ways off of your 1RM.

Scaling

standard: 115/85 lb
rx: 165/115 lb
sport: 205/145 lb
overachiever: 225/155 lb