Category: Workout of the Day

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!

Workout of the day

AMRAP in 30 Minutes
30 Sit-ups
20 weighted box step overs
10 one arm alternating dumbbell squat clean thrusters

Workout notes

We’re cooking up something special for today’s festivities! This workout is a long one so set the temperature low and maintain a steady pace throughout the workout so you don’t overheat! Ingredients for this include an abmat, dumbbell and box to use for the step overs. If you’re not in the mood for this meal you can always make your own dish. Try ditching the dumbbell for step-overs, performing lunges or even scale the thrusters to jumping or air squats.

Scaling

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

Skill

EMOM for 10 minutes
1 Hang Power Clean from below the knee + 1 Hang Power Clean from above the knee

We’ll start with some lifting today that will really force you to focus on technique and positioning. Your first rep will be a hang power clean from below the knee. This means you will pick the bar up to the hang then bend your knees, bow forward and bend your knees again until the bar passes just below your knee. Don’t pause here but go right into your clean instead. Without dropping the bar return to the hang and complete a standard hang power clean. This time the bar will stay above your knees as you bow forward. The second rep is a little less technical and may feel easier than the first. Focus on a strong back position and strong shoulders throughout each lift. Fast elbows and a quick pull under the bar will pay off here as well.

Workout of the day

5 rounds for time
15 deadlift
12 front rack walking lunge steps
9 hang power clean

Workout notes

Today’s workout is for time. Your weight for this workout will most likely be decided by the lunge steps. Make sure you try all three movements with the weight you choose before the workout starts. Don’t worry if the deadlift feels light, it is supposed to be and the reps will add up for sure. You should have plenty of practice with the hang power clean after the EMOM so hopefully the weight will feel light and fast by the time you get to the workout.

Scaling

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

Workout of the day

10 rounds of 30 seconds at each station
double unders
rest
front squats
rest

Workout notes

You’ll have ten opportunites to rack up points for today’s workout. On a thirty second interval clock alternate between double unders and front squats with rest between each. Do your best to work for as much of each interval as possible. If you are feeling ready you can bump up the difficulty of the double under by grabbing one of our drag ropes. They are always sure to add some spice to the expected shoulder burn in this workout. Choose a weight for the squats that allow you to work for the majority of the interval while maintaining soild form. Knees should be tracking over your toes with elbows and chest up throughout each rep. Your score for this workout will be your total completed reps after all ten rounds.

Scaling

standard: 95/65 lb, single or double unders
rx: 135/95 lb, double unders
sport: 155/105 lb, drag rope
overachiever: 185/135 lb, drag rope