Category: Workout of the Day

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

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