Category: Workout of the Day

Workout of the day

EMOM for 20 minutes
5 box jumps
1 clean & jerk

Workout notes

Today is an opportunity to get some weight on the bar!  The air is improving but we’re sticking with another EMOM style workout.  Today’s EMOM is a little different in that we’ll be doing the same work every minute with the exception of the weight on the bar changing.  Each minute will start with 5 box jumps before moving on to one squat clean and split jerk. You don’t have to add weight to your bar over the twenty minutes, but you are welcome to build as you go if you want to lift a little heavier today. Have fun with this one! Your score in sugarWOD will be your heaviest clean and jerk over the 20 minutes. 

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

EMOM for 20 minutes
(odd) :30s Max V-Ups or Sit-Ups
(even) 1 round of “DT”

Workout notes

 We’re keeping with the EMOM theme for the week as we continue to wait for the air to improve. Don’t forget that we’re on Zoom every morning at 9AM if you aren’t ready to be working out outside!  In the odd minutes today you can choose between 30 seconds of V-ups or Sit-ups.  During the even minutes you will complete 12 deadlifts, 9 hang power cleans and 6 push jerks. Choose a weight here that allows you to finish that complex with time to spare within the minute.  Most likely the 6 jerks will be the most difficult part of this minute of work so make sure you try a few reps of each movement before the EMOM starts.  Your score for this workout will be the weight you use for the DT rounds and your total V-ups or Sit-Ups. Don’t forget to put your score into SugarWOD!

Scaling

standard:135/95
rx: 155/105
sport: 185/125
overachiever: 205/145, GHD sit-ups

Workout of the day

EMOM for 20 minutes

(odd) 30 double unders
(even) 2 squat snatch

Workout notes

The gym is open again, but we’ll be keeping things more strength and skill based for a few days while we wait for the air to improve more. Today’s workout is a 20 minute EMOM. On the odd minutes you’ll do a set of double unders. 30 is the suggested number but you can decide for yourself on a number that is repeatable and can be completed in under thirty seconds. If you’re still working on this skill decide on a number of singles with some double under attempts mixed in. During the opposite minute we’ll be working on the squat snatch. You’ll complete 2 reps within the minute. You can work with one weight here or build as you go if you want to get some weight on the bar today. This workout won’t have a score necessarily, but you can enter into SugarWOD the number of double unders you decide to do each round and the heaviest weight you are able to hit during the snatch portion of the EMOM. If you’re still choosing to stay inside due to air quality make sure to show up to Zoom class at 9AM for a dumbbell, kettlebell or bodyweight version of this workout! Hoping for clearer skies on the horizon soon!

Scaling

standard: single unders
rx: double unders
sport: double unders w/ heavy rope
overachiever: double unders w/ heavy rope or 15 triple unders

Workout of the day

EMOM for 21 minutes
(1’s) 30’s Strict Press
(2’s) 30’s Front rack walking lunge steps
(3’s) Plank hold

Workout notes

The gym is open again! Hooray! We’ll be keeping things more strength and skill based for a few days while we wait for the air to improve more. Today’s workout is an EMOM of 3 different skills. You’ll start with 30 seconds of as many strict press as you can do and the second minute will be 30 seconds of front rack lunges. Choose a weight that allows you to work for a good portion of each 30 second interval. Most likely the strict press or lunge will be more challenging depending on each person, make sure to base your weight choice off of whichever movement that is for you. The 3rd minute won’t necessarily count towards your score but try to hold the plank for as much of the minute as you can! If you hold all 7 minutes of planks you might even get a star next to your name on the whiteboard! You’ll do each skill 7 times rotating through the three different minutes. Your score for this workout will be your total number of strict press and lunges.

Scaling

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

Classes resume Monday

Our plan is to resume our usual schedule starting Monday the 24th depending on how the air quality improves today. Classes will be available in the pushpress app.

Zoom yoga at 9AM

Lisa will be leading another fantastic yoga class over zoom this morning at 9AM. Log in if you can!

Workout of the day

10 rounds of 60 seconds on 30 seconds off

7 burpees
then
max reps v-ups in your remaining time

Workout notes

Just a reminder that the patio will be closed today due to the ongoing air quality issues that we are enduring. Zoom class will be live at 9AM

For today’s wod you have fifteen minutes on the clock in 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 each minute with seven burpees.

Workout of the day

AMRAP in 20 minutes

100 Double Unders or Mountain Climbers 
40 Weighted or Bodyweight lunge steps

Workout notes

Sadly we won’t be doing this one at the gym today. If you can make it we’d love to see you on Zoom at 6AM, 9AM or 6:30PM! Today’s workout is a 20 minute AMRAP of either double unders or mountain climbers and lunge steps. 40 reps is a lot, especially when it comes to lunges steps. If you have a weight at home you can choose to hold it at your chest. Bodyweight lunges will still be a challenge if you no longer have a dumbbell, kettlebell or barbell at home! We’re really hoping this smoke passes quickly so that we can be back on The Patio soon! We miss you guys! Stay safe and see you on Zoom!

Workout of the day

AMRAP in 10 Minutes
10 Thrusters
20 Sit-ups

Workout notes

Today is an opportunity to get some weight on your barbell! We’ll start with a 10 minute EMOM of 2 squat clean thrusters. A squat clean thruster will start from the floor, once you catch the bar in a squat the goal is to come out of the squat with speed and power to send the weight overhead in one smooth movement. You can choose to link your reps together, but make sure you are returning the bar to the floor between the two reps. After the 10 minutes of skill work you’ll have 2 minutes to strip some weight off of your bar for the workout. You’ll want to use a weight here that allows you to complete the thrusters in 1-2 sets throughout the workout. Stay hydrated today CFD! We’ve almost made it through this scorching hot week!

Scaling

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

Workout of the day

AMRAP in 15 minutes

5-10-15-20…
Burpees
Power snatches

Workout notes

It’s burpee time! Today we’re working for 15 minutes through sets of burpees and power snatches adding 5 reps of each movement every round. The weight on your bar shouldn’t be terribly heavy today as the sets will build up fairly quickly with this rep scheme. Plan to work through the snatches in small sets or quick singles. Choose your weight wisely as burpees tend to make barbells feel heavier once the workout starts! Don’t forget to put your score in SugarWOD!

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 75/55 lb
overachiever: 95/65 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off

3 push press
6 hang power clean
9 air squat

Workout notes

We’re working on a 3 minute on and 1 minute off interval today for 5 rounds. Each interval is a mini AMRAP of push press, hang cleans and air squats. Make sure to select a weight that allows you to keep the push press unbroken through most of the workout. The goal for a workout like this is to move fast, recover quickly and stay consistent over all five rounds. Take note of our adjusted schedule this week to deal with the current heat wave and make sure to pack plenty of water when you show up for class! 

Scaling

standard: 75/55 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 185/135 lb