Category: Workout of the Day

Skill

10×45 seconds
1 squat clean

We’re be practicing the squat clean today. You’ll have ten chances to work up in weight with this lift or choose one weight and carry it across for all ten reps. Focus on a strong catch position in your squat and high elbows and an upright torso as you drive up to finish the lift.

Workout of the Day

AMRAP in 20 minutes
10 box jumps
7 burpees
4 pull-ups

Today’s workout is all about consistency. Try to settle in right off the bat to a pace that feels sustainable. Pull-ups can be kipping or strict or banded or even ring rows. If you need to decrease the box height to be able to jump you can grab a shorter box or stack some plates.

standard: 24/20″ step ups
rx: 24/20″
sport: 24/20″, C2B pull-ups

Skill

EMOM for 10 minutes
10 double unders + 3 deadlifts

You’ll start each minute with a small set of double unders before moving on to a set of 3 deadlifts. Treat this as strength work and plan to work with a weight that is heavier than you would do in a workout. Feel free to add weight every couple rounds if you feel up for it.

Workout of the Day

AMRAP in 15 minutes
30 sit-ups
10 front rack lunge steps

This rep scheme might look familiar if you came in on Monday but will probably feel a lot different. We’re challenging you with a heavy front rack lunge today so if you’ve been working with the same weight for awhile today is the day to bump it up a bit. Make sure your technique and mechanics are sound with whatever weight you choose to work with today.

standard: 95/65 lb.
rx:135/95 lb.
sport: 165/115 lb.

Skill

EMOM for 8 minutes
1 strict press + 4 push press

You’ll complete 5 reps every minute on the minute for 8 minutes today. Start with one strict press and finish with four push press reps. Resist the urge to use your legs on the strict press and focus on a vertical dip and drive to send the bar off your shoulders once you get to the push presses. Squeeze your legs as you drive the bar up to make sure you don’t drop under the bar like you would with a push jerk.

Workout of the Day

6 rounds with one minute at each station
hang power cleans
push ups
rest

Go with a comfortable weight on the hang power cleans today so that you are able to complete a decent sized set every time you pick the bar up. Practice how to best cycle through multiple reps before the workout starts. As always with push-ups, find a difficulty level that allows you to keep moving while also getting some good work in.

standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb., SHPSU

Skill

Every 30 seconds for 20 rounds:
1 Power snatch

Today’s skill is a repeat interval and includes a large number of reps of the always difficult power snatch. Practice speed under the bar and focus on an aggressive pull, explosive upward drive and ensure a stable catch position for every rep. Keep the weight light to prioritize mechanics, or build gradually only if your form remains perfect throughout the later rounds.

Workout of the Day

AMRAP in 15 minutes
30 wall ball shots
10 alternating devil press

This workout will be a challenge but we know you’re up for it! Grab a wall ball and a dumbbell and stay focused as you work through each set. Both movements can be scaled by using a lighter weight or even leaving the dumbbell out of the devil press altogether and just doing burpees.

standard: 16/12 lb., 30/20 lb.
rx: 20/14 lb., 50/35 lb.
sport: 20/14 lb., 65/45 lb.

Workout of the Day

AMRAP in 20 minutes
5 toes to bar
10 goblet lunges
15 kettlebell swings

Choose a kettlebell today that you can get through both the swings and lunges in 1-2 sets. Spend some time going over the toe to bar skill and settle on a version that allows you to practice the desired kipping cadence while also getting some good work in.

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg., 10 toes to bar

Workout of the Day

On a clock set for 19 minutes*

3 minutes of power cleans
1 minute rest
3 minutes of front squats
1 minute rest
3 minutes of push jerks
1 minute rest
3 minutes of front squats
1 minute rest
3 minutes of power cleans

* start each round with 10 lateral burpees

Spend some time going over all three barbell skills today before deciding what weight to use for this workout. You’ll want to be able to complete several reps in a row of both the push jerk and the front squat with the weight you choose and singles or small sets for the power cleans.

standard: 95/65 lb., vanilla burpees
rx: 135/95 lb., lateral burpees
sport 155/105 lb., 15 lateral burpees per round

Workout of the Day

ONE CLASS TODAY AT 9AM!
We will be CLOSED tomorrow
HAPPY THANKSGIVING!

AMRAP in 25 Minutes
5 push-ups
10 goblet squats
15 sit-ups
10 jumping lunges
5 burpees

You’ll just need a dumbbell or a kettlebell for today’s workout! We’ll bring the loud music and the fun! Hope to see you for a fun kick off to the holiday!

standard: 30/20 lb. OR 12/8 kg.
rx: 50/35 lb. OR 24/16 kg.
sport: 65/45 lb. OR 28/20 kg.

Workout of the Day

ONE CLASS TODAY AT 9AM!
We will be CLOSED tomorrow
HAPPY THANKSGIVING!

AMRAP in 25 Minutes
5 push-ups
10 goblet squats
15 sit-ups
10 jumping lunges
5 burpees

You’ll just need a dumbbell or a kettlebell for today’s workout! We’ll bring the loud music and the fun! Hope to see you for a fun kick off to the holiday!

standard: 30/20 lb. OR 12/8 kg.
rx: 50/35 lb. OR 24/16 kg.
sport: 65/45 lb. OR 28/20 kg.

Skill

Clean and Jerk
1-1-1-1-1

Spend some time today working up to a strong effort clean and jerk. Start with with a few easy singles focusing on passing through each position as you pull from the floor with your hips and shoulders rising together. You can decide whether to go with a power or squat clean and a push or split jerk.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
6 pull-ups
12 alternating dumbbell hang clean & jerks

Grab a dumbbell you are comfortable with today and figure out the best scaling option for your pull-ups if needed. You will want to be able to transition quickly between the pull-up bar and your dumbbell within each two minute interval. Start back at the pull-ups for each work period.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb

Skill

Alternating inverse tabatas
10 seconds work 20 seconds rest
alternating between
Air assault bike for calories
push-ups

Today’s skill work is all about intensity. You’ll be pushing each skill to the max for just ten seconds and then resting for 20 seconds while you switch to the alternate movement. You’ll alternate between push-ups and the air assault bike for a total of 16 rounds. Share a bike with a partner if needed!

Workout of the Day

AMRAP in 15 minutes
6 box jumps
9 power snatches
12 lunge steps

You’ll want a fairly light barbell today. Choose a weight that allows you to keep the snatches either unbroken or in two sets. The lunges are unweighted so focus on catching your breath there and working consistently through your box jumps.

standard: 45/35 lb, step ups
rx: 75/55 lb, 20/24″
sport: 95/65 lb, 20/24″