Category: Workout of the Day

Workout of the day

10 rounds for time

10 sumo deadlift high pull
5 strict press

Workout notes

Today’s workout is a ten round task priority couplet of two barbell movements. You have fifteen reps per round and the set sizes are small but performing these movements back-to-back will be tough. Use a weight that is light enough you could get most of the round completed in a small number of sets. If you are new to these movements or this level of training consider cutting the total round count down to seven or even five rounds.

Scaling

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

Workout of the day

5 rounds for time

200M Uneven farmer carry
20 Burpees

Workout notes

For today’s workout you’ll need to grab two objects and your usual space on the patio. This workout is for time so you’ll be tasked with completing all five rounds if you choose. If you are new to this kind of training consider cutting off a round or two to keep the volume down. Use a pair of dumbbells, kettlebells or split between the two. Start each round with a 200M march down to the cage and back holding your objects while you are making forward progress. Remember to maintain distancing when you are outside of your square. If you are uncomfortable getting out of the square sub out an in place movement like upright rows or sumo deadlift high pull.

Workout of the day

AMRAP in 20 Minutes

10 jumping squats
15 air squats
20 alternating dumbbell or kettlebell snatch

Workout notes

We’re wading back into the metcon pond with this one! The air is finally improving so we’re speeding things up a bit and working with some lighter weights. Today’s workout is a 20 minute AMRAP of jumping squats, air squats and dumbbell snatches. Choose a weight that you’re fairly comfortable with for the snatches or bump the weight up if you want to challenge yourself or keep things on the slower side. Have fun and Happy Friday!

Scaling

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

Workout of the day

10 rounds of 60 seconds on 30 seconds off

10 push presses
then
max reps front rack walking lunge steps

Workout notes

Today’s workout is another interval style workout but this one will likely have you breathing a little heavier than our lifting workouts we’ve been hitting. Air quality is still highly variable to make adjustments depending on how it looks outside! Ideally you use a weight that allows you to knock out the push presses in one or at most two sets. If it is two sets that should be a very short rest period. It could be tempting to strategize your sets by starting your lunges after your last push press but in reality that isn’t necessary. A quick break an extra power clean may end up netting you a higher score at the end of the day. The rest period here is very short so keep the weight light and keep the bar moving!

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb

Workout of the day

10 rounds of 30 seconds on 30 seconds off

(odd) overhead squats
(even) sit-ups

Workout notes

We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve a bit more. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside! Today’s workout is essentially a 20 minute EMOM. We’ll be doing 10 rounds of 30 seconds of work and 30 seconds of rest alternating between overhead squats and sit-ups. The overhead squat can be difficult so spend some time before the workout making sure you can get into the right position for this lift.  If overhead squats aren’t happening for you feel free to change it up to front squats. Whatever you choose, the goal should be to work for the majority of the 30 seconds. There will most likely not be time for more than one set in such a short interval. You can choose to snatch your weight to get it overhead or clean the bar to your shoulders, transfer it safely to your back and then get the bar overhead that way. If you’re looking for an extra challenge you can add a medicine ball to your sit-ups! When you put your score in sugarWOD you will have one big number after adding up your squat reps and your sit-ups.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 135/95 lb
overachiever: 155/105 lb

Workout of the day

EMOM for 20 minutes

(odd) 1 Squat Clean
(even) :30s Max Push-Ups

Workout notes

We’re continuing the strength and skill based workouts for a few more days as the air quality has been fluctuating quite a bit. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do either one squat clean. You can choose to work with one weight across all 10 rounds or build to a single heavy rep as you go.  On the even minute you’ll have :30s to rack up as many push-ups as possible. Push-Ups can be scaled as usual working from your knees or with your hands on a box. Whatever you choose, make sure to keep your reps as strict as possible. Your score for this workout will be your heaviest weight for the squat cleans and your total push-ups. Hoping for clearer skies soon! 

Scaling

standard: same weight across all rounds
rx: building, strict push-ups
sport: building, strict push-ups
overachiever: building, strict HSPU

Workout of the day

Every 90 seconds for 12 rounds

8 box jumps
then
1 squat snatch or 2 power snatches

Workout notes

We’re starting the week with a fun skill based interval workout. You’ll start each 90 seconds with 8 box jumps before moving to your barbell for either one squat snatch or two power snatches. This is a great opportunity to give some higher box jumps a try and to work up to a challenging snatch weight. The boxes are a little tippy at 30 inches so be aware if you choose to scale up to that height. Your coach will spend some time going over technique before the workout starts so you can decide if you want to work on the squat or power variation of today’s lift. Feel free to choose step ups instead of box jumps if that is a better option for you as well. Your score for this workout will be your heaviest snatch for the day. The air is changing day to day but we’re hoping for clearer skies (and burpees) soon!

Scaling

standard: step ups, same weight across all rounds
rx: 24/20″, building
sport:24/20″, building
overachiever: 30/24″, building

Workout of the day

AMRAP in 20 Minutes
2 alternating devil press
4 alternating dumbbell squat cleans
6 alternating devil press
8 alternating dumbbell squat cleans
10 alternating devil press
12 alternating dumbbell squat cleans
…
and so on, climbing the ladder as high as possible.

Workout notes

For today’s workout we have a longish AMRAP with two difficult movements.  As a traditional metcon this workout will have you breathing a little heavier than the rest of the workouts this week so please check the air quality before you come in and decide if a heavy breathing workout is right for you considering the AQI.  The format of this workout is an ascending ladder of alternating movements.  On the odd rounds you’ll be working on alternating devil presses and the even rounds will be alternating dumbbell squat cleans; you’ll add four reps to each movement as you climb the ladder. In the end your score would be the total number of rounds completed and any additional reps in an incomplete round.  For example if you got 10 alternating devil press and 11 squat cleans, your score would be 10 +11.

Scaling

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

Workout of the day

5 rounds of 4 minutes on 1 minute off

500M row or 1250M bike
then
max reps weighted step ups with one or two objects

Workout notes

This is a Choose Your Own Adventure style workout. Start each round with roughly two minutes on a rower or bike. When you get off of the bike or erg you’ll start knocking out weighted step ups for your remaining time. Use a box height that doesn’t put your back in a compromising position when standing up and choose either one or two objects held any way you like. One heavy dumbbell, two kettlebells or dumbbell and kettlebell? The choice is yours. Other than a loaded barbell or the erg itself, pretty much anything goes. Have fun and give yourself a challenge!

Scaling

Choose a weight or weights that are challenging but let you work continuously for most of the remaining time in each round.

Workout of the day

10 rounds of 90 seconds on 30 seconds off
15 medicine ball cleans
then
max reps push-ups

Workout notes

We’re dipping our toes back into metcon style workouts with this one. You’ll start each 90 second interval with 15 medicine ball cleans. Once you finish the cleans you’ll start working on as many push-ups as you can complete in the remaining time. Scale push-ups as needed but focus on keeping your reps as strict as possible. You’ll have 30 seconds of rest between each round and your score for this workout will be your total push ups. Have fun and Happy Friday!

Scaling

standard: 14/10 lb, knee push-ups
rx: 20/14 lb, push-ups
sport: alternating dumbbell squat cleans 50/35 lb, strict ring dips
overachiever: alternating dumbbell squat cleans 75/55 lb, strict ring dips