Category: Workout of the Day

Sunday super zoom

AMRAP in 20 minutes

30 Push-ups
400M Run

Workout notes

We’re back at home for this one so if you are participating set yourself up outside for push-ups at the starting point of your 400M loop. We’ll score this one by the total number of rounds and additional reps you complete in twenty minutes.

Scaling

standard: knee or box push-ups, your runs should be in 2 minute range so shorten if needed
rx: push-ups
standard: 15 Strict HSPU or vested push-up and run
overachiever: 30 Strict HSPU or 50 vested push-ups and run

Workout of the day

5 rounds of 3 minutes on 1 Minute off

10 Toe-to-bar
20 Dumbbell power cleans

Workout notes

We’re back on the pull-up bar today for some toe-to-bar. We saw pull-ups last Saturday for the first time since the shutdown and this will be the first time most of us have tried toe-to-bar. Play it safe and keep an eye on your hands to make sure they don’t tear. We’ll use the same protocol as last time. Start with a guided warm up in your square and then one at a time get a dumbbell and take it to your pull-up bar along with your chalk. Stay in your area for the toe-to-bar and be sure to sanitize the pull-up bar after the workout.

Scaling

standard: knee raises or v-ups and light enough to do at least 10 unbroken cleans throughout
rx: 50/35 lb
sport: 50/35 lb
overachiever: 15 toe-to-bar and 75/55 lb

Skill

10×1 Lunge Kick to Handstand (In square)

Those with access to a wall could use wall or use the box for pike holds or practice walking hands around box with feet on it in pike position.

Workout of the day

for time
150 Wall ball shots

Workout notes

This workout is a classic single element workout that is sure to leave you gassed. The best strategy is to usually start with a large but sub-maximal set and then chip away with smaller sets. Use a medicine ball weight that feels fairly easy to do around fifteen when fresh.

Scaling

standard: light enough to start with a large set
rx: 20/14 lbs
sport: 20/14 lbs
overachiever: 30/20 lb

Skill

EMOM for 10 Minutes

1 Squat snatch

rest 2 minutes before moving on to the workout of the day

Workout of the day

AMRAP in 10 Minutes

150 Double unders
100 Burpees

Workout notes

Today’s workout should be performed two minutes after you complete the skill work for the day. You can use your loaded barbell to jump over or just perform vanilla burpees. The total numbers in this AMRAP are fairly high so getting through even one round will be tough. Scale the number of each movement to a reasonable amount so that you don’t hung up. You should be moving continuously for all ten minutes.

Scaling

standard: vanilla burpees
rx: lateral burpees over the bar
sport: lateral burpees over the bar
overachiever: lateral burpees over the bar

Skill

EMOM for 10 Minutes
1 Squat Clean and Push Jerk

Spend ten minutes working up to a moderate effort squat clean & jerk

Workout of the day

AMRAP in 10 Minutes
4 Squat cleans
7 Push Jerks
10 Hang Power Cleans

Workout notes

Today’s workout is a medium length triplet with three barbell movements. The squat clean and push jerk are likely the most difficult movements of the three so adjust the load on your bar based on which of those you find more difficult.

Scaling

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

Skill

Tabata plank drags w/ kettlebell

Do this with the kettlebell you intend on using for the workout. Scale to plank hold with shoulder taps do this without weight

Workout of the day

AMRAP in 20 Minutes

20 Sit-ups
20 Kettlebell swings
20 Box jumps

Workout notes

Today’s workout is a classic mix of three common movements. We have two bodyweight movements and a large set of kettlebell swings. The workout duration is long so remember that when you get started. Your pace should be below max effort such that you can work at a sustainable pace throughout.

Scaling

standard: 20/12 kg, step ups 24/20″
rx: 24/16 kg, 24/20″
sport: 32/24 kg, 24/20″
overachiever: 40/32 kg, 24/20″

Skill

Unbroken double under ladder in eight minutes

climb as high as you can
2-4-6-8 …
OR
5-10-15-20 …
OR
10-20-30-40 …

Workout of the day

AMRAP in 12 Minutes
2-4-6-8-10-12…
Thrusters
Front rack walking lunge steps

Workout notes

We’re back on the barbell today. We have an ascending rep scheme of thrusters and lunges. The focus here is primarily your lower body strength and endurance but you’ll need to maintain a tight core to properly execute a thruster and a set of lunges. The job of your core is to maintain a tight and neutral spine while holding your torso upright. That goes for both movements. Keep the load light and use a weight you can move continuously for twelve minutes with short rest.

Scaling

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

Sunday super zoom

10 rounds of 1 minute on 30 seconds off

30 mountain climbers
then
max reps of v-ups

Workout notes

Just a reminder that the gym will be closed today for cleaning. We’ll be holding a zoom class at 9AM and hope to see you all there! 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 knock out as many v-ups as possible after starting the minute with thirty mountain climbers

Scaling

Scale the mountain climbs by volume. Your goal should be to finish your set with more than thirty seconds left to work on v-ups. V-ups can be scaled by pulling your legs and/or arms in.

Workout of the day

AMRAP in 30 Minutes

5 pull-ups
10 push-ups
15 air squats

Workout notes

Today’s workout is a classic workout. You might recognize the format as Cindy. Today we’re adding an extra ten minutes to what is normally a twenty minute workout. We know you’ve missed the pull-up bar so we’re giving you a little extra time to re-familiarize your self. All joking aside because we’re workout for a fairly long duration you should pace your self from the beginning.

Scaling

standard: banded pull-ups, knee push-ups, air squat
rx: kipping pull-up, push-up, air squat
sport: chest to bar pull-ups, push-ups, alternating pistols
overachiever: chest to bar pull-ups, push-ups, alternating pistols all w/vest

Workout of the day

Every 90s for 12 rounds
20 double unders
then
1 squat clean & jerk

2 minutes rest
then
AMRAP in 5 Minutes

front rack walking lunge steps

Workout notes

Build up to a heavy clean and jerk today. You will have twelve chances today, add weight strategically! Create a pre-lift routine (stance, grip, shoulders back, gaze forward, etc.) and execute it before each lift. After twelve rounds, you will have two minutes to rest and load your barbell for front rack walking lunge steps. Then you will knock out as many lunges as possible in five minutes. Sustainable set sizes will be crucial to minimizing your rest here.

Scaling

standard: single unders, 75/55 lb
rx: double unders, 95/65 lb
sport: drag rope, 115/85 lb
overachiever: drag rope, 155/105 lb