Category: Workout of the Day

Workout of the day

10 rounds for time

15 Sit-Ups
10 db hang clean and jerk

Workout notes

Today’s workout is a ten round burner with a big emphasis on core work and your proficiency with a dumbbell. Each round has the same number of reps so pace yourself and try to work at a consistent pace. Each round would take a bout a minute “unbroken” so start by working at a sustainable pace and do your best to keep the same split times throughout.

Scaling

standard: light enough to do at least 5 unbroken c&j throughout
rx: 50/35 lb
sport: 50/35 lb
overachiever: 50/35 lb

Workout of the day

EMOM for 8 minutes

3 front squats

then

for time

21-15-9
push presses
burpees

Workout notes

Today’s workout has two parts. We have a short skill session with eight opportunities to work up to a strong effort three rep front squat. followed up with a short sprint. For the skill work start with a squat clean as your first rep, or power clean the bar and adjust your stance and/or grip before knocking out three squats. After you finish the strength work for the day prep for a short high intensity sprint of push presses and burpees. The goal for this workout is to move fast. To get the most out of this workout start fast and finish fast.

Scaling

standard: vanilla burpees, 95/65 lb
rx: lateral burpees over the bar, 115/85 lb
sport: lateral burpees over the bar, 115/85 lb
overachiever: lateral burpees over the bar, 115/85 lb

Workout of the day

for time
21-18-15-12-9-6-3
Box jumps
Power snatches

Workout notes

Today’s workout is a task priority couplet with a descending rep scheme. Descending rep schemes are designed to decrease the amount of work cone in each round in order for you to keep the intensity high.

Scaling

standard: step ups or box jumps, 65/45 lb
rx: 24/20″, 75/55 lb
sport: 24/20″, 95/65 lb
overachiever: 30/24″, 115/85 lb

Schedule change

We’ve removed the 9:30AM outside option and added outdoor slots for 6,7,8,9 and 11 AM on a matted surface just outside of the roll up doors. We will be zooming the 9AM class from inside the gym as well.

Workout of the day

5 Rounds of 3 minutes on 1 minute off

15 Wall ball shots
5 Power cleans

Workout notes

Wall ball shots are back! If you were lucky enough to have a medicine ball in quarantine you are probably sick of these but we’re excited to see how much you have improved. The rest of us have been chomping at the bit to throw something at the wall. We’ll score today’s workout “chief”style. That means you’ll start each three minute work period with the wall ball shots and recored your total rounds and reps for each mini-amrap. When the workout is over you’ll have five scores that you will add up to get your total number of rounds and additional reps.

Scaling

standard: light enough to do a couple of rounds unbroken when fresh
rx: 20/14 lb, 135/95 lb
sport: 20/14 lb, 155/105 lb
overachiever: 30/20 lb, 185/135 lb

Sunday Super Zoom

EMOM for 16 minutes

(1’s) russian twists
(2’s) max effort plank
(3’s) hollow rocks
(4’s ) rest

Workout notes

The gym is closed today for reorganization and cleaning so we are at home again for another bodyweight special. If you have a ball or a light object you can use that for the russian twists or just tap your hands on the ground for each rep. We have a ton of core work today and not much rest considering how difficult each of these movements are. You most likely won’t be breathing heavy for this workout but you will feel it! Add rest where you need to and try work at a sustainable effort for all four rounds.

Haven’t we had enough barbell?

10 rounds for time
30 double unders
10 thrusters 95/65 lb

20 minute time cap

Workout notes

Just when you thought the barbell was going away for a while we are giving you the opportunity suffer through a hundred thrusters. Load your bar up to a light weight and grind through ten rounds of this beast. Ideally you could do a few rounds unbroken if you wanted to. There’s no need to go unbroken for any rounds and breaking up each set of ten into smaller chunks might be a good idea. We just don’t want you to go so heavy that you can’t do a set unbroken. We’ll have a 20 minute cap in case this gets out of control.

Where’s The Barbell?

AMRAP 20 minutes

10 alternating dumbbell snatches
20 push-ups
30 step-ups

Workout Notes

We will be using a dumbbell today! Start with ten alternating dumbbell snatches. Choose a weight that you can maintain unbroken sets throughout. Move on to twenty push-ups. Scale by elevating your hands onto your box or by dropping down to your knees. Finally, finish with thirty step ups! Let your coach know if you have any questions.

Wait… No barbell?

EMOM for 20 minutes

(odd) max reps kettlebell swings
(even) max reps sit-ups

Workout notes

Today we’re traveling back in time to about ten days ago when we were all stuck with a limited selection of gear. Well, most of us anyways. The workout today should remind you of a couple of our favorite quarantine movements. If you are still staying out of the gym and working out with limited gear, this one is for you. After the clock hits twenty minutes you should have one big number as your score.

I Gotta Have More Barbell

EMOM 10 minutes
1 squat snatch

then

rest 3 minutes

then

AMRAP 7 minutes
max reps of burpee box jumps

Workout Notes

If Matt Pedri wants more barbell, we should probably give him more barbell. First up, one squat snatch on the minute for ten minutes. Really focus on your catch position today. Get as deep in that overhead squat as you can while maintaining a solid position (heels on the floor, knees out, chest up). A power snatch is a great option as well. Really explore your space with that barbell. I mean, really explore that space! After round ten, rest for three minutes. Then put on your gold-plated diapers, because once your rest is up, the workout becomes a seven minute AMRAP of burpee box jumps. Scale by using a plate or stack of plates rather than a box. You will only be doing yourself and the entire gym a disservice if you don’t perform the hell out of those burpee box jumps! And remember, if you have a fever, the only prescription is more barbell (just kidding please stay home if you have a fever).

Eat, Sleep, Barbell, Repeat

For time:

100 push jerks (115/85)

Workout Notes:

At least it’s not squats, lunges, or hang cleans today. The workout is pretty straight-forward: Complete one hundred push jerks as fast as you can. Utilize a strong drive from your legs, and drop under the bar as you catch it overhead before you lock out your arms and punch your head through your shoulders to complete each rep. This should be a smooth motion. Besides decreasing the load, cut down the number of reps to scale even further. Let your coach know if you have any questions!