Category: Workout of the Day

Skill

tabata air assault
1 minute rest
tabata hollow hold

You’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest on the bike and then in a hollow position of some kind. Spend some time learning how to scale this movement to an option that works best for you. If you’re up for it keep track of your calorie total and push the intensity on the bike during each 20 second work period!

Workout of the Day

AMRAP in 20 minutes
10 goblet lunge steps
10 alternating devil press
10 pull-ups

Grab a dumbbell that you can use for both the lunge steps and the devil press today. Spend some time going over pull-up options and find what will get you working hard for each rep but also allow you to keep chipping through your rounds at a decent pace. This workout can be scaled by choosing a light dumbbell or leaving the dumbbell out of the workout entirely.

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

Workout of the day

7 rounds of 1 minute at each station
row for calories
thrusters
rest

You will work for one minute each at two stations and rest for one minute for seven total rounds. Your bar should be light today so that you can work for the majority of each minute. Settle into a strong pace on the row but don’t go all out, it won’t be worth tiring yourself out for a few extra calories if you’re left staring at the barbell during the thrusters.

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

STRENGTH

3-5 rounds not for time
10 dead stop sumo deadlifts
5 tempo cyclist squats (3-0-3-0)
10 cyclist squats no tempo

upper body accessory
4-7 rounds not for time
max set pronated grip ring rows
max set one arm KB row (each arm)
max set DB hammer curls (each arm)

Workout of the Day

3 rounds of
6 minutes on 2 minutes off
1-2-3-4-5-6…
cleans
10-20-30-40-50-60…
double unders

You have three separate six-minute work periods of cleans and double unders, start each work period with 1 and 10 reps and climb the ladder as high as possible. After each interval, you will rest for two minutes, add weight to your bar, and restart the ladder back at 1 clean and 10 double unders. Since the volume resets but the weight increases, you’ll want to choose your three weights wisely so you can still move the barbell efficiently in the final round. In the end your score will be the weight + rounds and reps you complete in the final interval.

standard: starting weight 115/85 lb
rx: starting weight 135/95
sport: starting weight 185/135

SWEAT

2 rounds through the following:
AMRAP in 5 minutes
5 calorie row
10 walking lunge steps
AMRAP in 5 minutes
3 push ups
2 burpees
1 jumping pull-up
AMRAP in 5 minutes
5 calorie bike
10 jumping squats

rest one minute between each AMRAP

If class is large today we can switch up the order that the three workouts are completed. Your scores today will be your lowest score of each AMRAP so do your best to stay consistent on your second time through each one!

Skill

Deadlift
1-1-1-1-1

Use some time today to work up to a heavy single deadlift. Warm-up to moderately challending tarting weight for your first rep. Remember to keep your back flat and drive through your heels on every pull. Take plenty of rest between these heavy attempts.

Workout of the Day

AMRAP in 15 minutes
21 wall ball shots
9 burpees

Fifteen minutes is fairly long for a difficult couplet like today’s workout. The set of 21 wall balls is large enough that you may want to break it up early to save your shoulders for the later rounds. Try to find a steady rhythm on the burpees that allows you to transition quickly back to the wall balls so you can keep a steady rate of work throughout.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 30/20 lb.

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

This two-rep barbell complex has working on core to extremity power transfer with the push press and coupled with the footwork and precision with the split jerk. You can choose to start light and build in weight over the ten minutes or find a moderate load to focus on technique across all sets. Make sure you re-stabilize your feet and midline before dropping the bar or re-racking.

Workout of the Day

5 rounds of
3 minutes on 1 minute off

9 sit-ups
6 box jumps
3 push-ups

You’ll have five opportunities to work hard for three minutes with a short break built in between rounds. Since the rep counts are low, you will be transitioning between movements frequently, so try to keep those transitions tight. Aim for a consistent pace where your score in the first round is similar to your score in the fifth round. Restart with nine sit-ups at the beginning of each three minute interval. In the end, your score will be the total number of rounds you completed plus any additional reps in any incomplete rounds.

standard: step-ups
rx: 24/20″
sport: 24/20″

Skill

EMOM for 10 minutes
10 double unders
2 power snatches

Focus on getting in some good double under practice today along with some most likely fairly light snatches. You can treat the two reps as singles or touch and go depending on your preference. Don’t spend more than 20 seconds with your jumprope each minute.

Workout of the Day

AMRAP in 12 minutes
12 alternating DB snatches
6 left leg step-ups with dumbbell
6 right leg step ups with dumbbell

You’ll be using your dumbbell for pretty much the whole workout today so choose your weight wisely! If needed you can leave the weight out of the step ups and just stick with bodyweight. Since you’ll be completing 6 reps in a row on each side you can leave one foot on the box for all six reps rather than stepping all the way down each time.

standard: 30/20 lb., 20/20″
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″

Skill

EMOM for 10 minutes
[odd] 30 seconds of air assault bike for calories
[even] 30 seconds of push-ups

You’ll be working for 30 seconds of each minute alternating between assault bike calories and push-ups. Do your best to choose a pace on the bike and difficulty level on the push-ups that the work feels hard but close to sustainable.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
front squat
hang power clean

Your barbell should be fairly light today. You’ll want to be able to get through the first several rounds with unbroken sets of each movement. If you think about it try to be ready for a set of front squats after your last hang power clean of the prior round. This may take some planning but it will pay off when you don’t have to do a bunch of extra power cleans.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/85 lb

Skill

EMOM for 10 minutes
4 lateral burpees
then
1 power clean

You can choose to build up in weight over the ten minutes today or choose one weight for all ten lifts. Make sure you have enough time in each minute for the four burpees and a quick reset before your power clean.

Workout of the Day

AMRAP in 10 minutes
5 toes to bar
10 KB swings

Spend some time going over toes to bar before the workout starts. This can be a tricky skill and you’ll want to find a scaling option that works for you. If hanging from the bar is out of the question consider five to ten v-ups or sit-ups.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg

Workout of the Day

10 rounds of 2 minutes on 1 minute off
30 double unders
max reps alternating devil press

Spend some time going over double under technique before the workout starts today. Each interval will start with a set of double unders so you’ll want a plan going into it. Spend up to 45 seconds with your jump rope each round. You can plan for a smaller number of double unders or a mix of singles with some good attempts sprinkled in. Your score today will be your total devil press reps after 10 rounds

standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb., 45 double unders

STRENGTH

5-7 sets not for time
10 goblet squats AHAP (as heavy as possible)
immediately into 8 reverse elevated lunge steps on each leg
immediately into 6 one legged box step ups on each leg
rest 2-3 minutes between sets

[accessory]
3-5 sets not for time
max set of push ups
max set of empty barbell curls 45/35 lb.
max set of push ups
rest 2-3 minutes between each set

Workout of the Day

20 rounds of 45 seconds on 45 seconds off
2 deadlifts
then max assault bike calories

Today is a great day to get some heavy weight on the bar. You’ll start with two heavy deadlifts before moving on to your bike for max calories. Push the pace there if you can and do your best to recover before the next round!

standard: 155/105 lb.
rx: 225/155 lb.
sport: 275/185 lb.

SWEAT

AMRAP in 10 minutes
3 shuttle runs
30 russian twists
-rest 2 minutes –
AMRAP in 10 minutes
10 wall balls
10 medball sit ups + toss
-rest 2 minutes –
AMRAP in 10 minutes
12/9 calories on the rower
6 burpees over the rower

Welcome to our very first sweat class! We’ve got 3 AMRAP’s on the menu today! If we have a big class we’ll switch up the order for some and split up into 3 groups to make our way through each workout. Hope to see you! Come get sweaty with us!

standard: 10 lb. plate, 12/10 lb. ball
rx: 25/15 lb. plate, 20/14 lb. ball
sport: 35/25 lb. plate, 30/20 lb. ball