Category: Workout of the Day

Skill

8 minute unbroken double under ladder
2-4-6-8-10 …
or
5-10-15-20-25 …
or
10-20-30-40-50 …

Rest as needed between unbroken sets. Restart if you trip up

Use today to establish a baseline for your jump rope skills; you don’t need to stick to the rep scheme of 5-10-15-20… any linear progression of difficulty will do. Below is a list of double under drills and progressions in ascending order of difficulty. For today you can pick any of the skills and then work your way across the rep progressions. Your coach can also help explain and guide you through the progressions in class.

Single unders with a double under attempt every 3,5 or 10 reps.
Fast single unders: 10-20-30-40-50-60…
Alternating fast and slow single unders every 5 reps: 10-20-30-40-50-60
Double unders: 5-10-15-20-25-30
Double unders (big jumps): 20-40-60-80-100-120…

Workout of the day

AMRAP in 20 Minutes
10 alternating dumbbell squat clean thrusters
10 alternating dumbbell power snatch
10 burpee box jumps

Today’s workout definitely on the longer side! You’ll become good friends with your dumbbell by the end of the workout so choose wisely. Ideally you should pick a weight you can move easily and with proper form even under fatigue by performing multiple reps in a row.

standard: 35/20 lb, step-ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″

Skill

Every 45 seconds for 12 rounds
2 power snatches

choose one weight for all 12 rounds or add weight as you go to work up to a moderately heavy double for the day. You can choose to go touch and go or do two quick singles. Whatever you choose make sure you can complete both reps in about 20 seconds.

Workout of the Day

AMRAP in 15 minutes
50 sit-ups
35 wall ball shots
200m run

The set sizes are on the larger size for today’s workout. Scale accordingly so that you can keep moving. 50 sit-ups in a row will hit harder than the same number spread out so plan to decrease the number each round if needed.

standard: 14/10 lb
rx: 20/14 lb
sport: 20/14 lb. 50 wall balls per round

Skill

EMOM for 10 minutes
straight set of kipping pull-ups

Spend some time going over kipping technique today. If you aren’t ready for kipping pull-ups on your own yet you can either give them a try with a band or alternate between sets of kipping swings and strict pull-ups with a band or ring rows. You will want to master the c-kip before moving on to butterfly pull-ups but feel free to talk to your coach if you think you are ready for this step.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
6 goblet lunge steps
5 box jumps
4 push-up

Moving quick and consistently will be the name of the game today. Choose a dumbbell that you are comfortable with so that all the lunge sets can be done unbroken. The push-up count is fairly low in each round so if you’re ready to make the switch from knees to a box or the box to your toes on the ground today would be a great day for a challenge!

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″

Skill

Every 45 seconds for 12 rounds
1 power clean and jerk

choose one weight for all 12 rounds or add weight as you go to work up to a heavy single for the day.

Workout of the Day

AMRAP in 10 minutes
10 push press
30 double unders

Choose a weight for your barbell that allows you to complete the ten push press reps in 1-3 sets. If double unders are do able but still tricky feel free to cut the reps down from 30 to 20, 15 or 10. If you are still working on consistently completing any double under reps you can stick to singles with some double under attempts sprinkled in.

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

Workout of the Day

5 rounds with one minute at each station
thrusters
hang power snatch
bike calories
rest

The weight on your bar today will have to work for two movements: thrusters and hang power snatches. If one movement is more difficult for you make sure to make your weight choice based on that. Get into groups of 3 to share bikes and make a plan to switch up the order so that no one runs into each other on the bike. If possible you should all rest in the fourth minute of each round but groups of 4 can work too if needed! Your score for this workout will be total reps.

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

Workout of the Day

AMRAP in 20 minutes:
400m run
21 Toes-to-Bar
12 Front Rack Walking Lunge Steps

​This is a long workout so set a goal to keep a steady pace for the whole 20 minutes. Keep your run times consistent.
​The 21 toes-to-bar will get hard quickly so break them into small sets from the start. For the lunges focus on keeping your chest up and taking strong, controlled steps.

​standard: 75/55 lb, Hanging Knee Raises
rx: 115/85 lb, Toes-to-Bar
sport: 135/95 lb, Toes-to-Bar

Skill

Front Squat
3-3-3-3-3

Work up in weight for a heavy triple for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

5 rounds for time
21 kettlebell swings
200 m run

15 minute cap

Choose a kettlebell you are fairly comfortable with for today’s workout. You’ll be going back and forth between a big set of swings and a short run for five rounds. Try to get your swings done in 2-3 sets even once you are fatigued. Have fun and happy Friday!

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

Skill (Load)

EMOM for 8 minutes
5 strict press
OR
straight set of strict handstand push-ups

Choose between a set of 5 strict press or strict handstand push ups for today’s eight minute EMOM. Choose one weight for the strict press and work either from a rack or the floor. Feel free to partner up and share one barbell if you see someone planning for the same weight that you are. If you would rather get upside down today and are comfortable with strict handstand push-ups you can complete one unbroken set every minute. If you require more that one ab-mat for SHSPU’s you are probably better off choosing the strict press and working on strength there.

Workout of the Day (Rounds + Reps)

AMRAP in 15 minutes
100 double unders
15 power cleans

Today’s couplet features large sets of double unders and power cleans. Make smart choices for yourself here so that neither movement stops you in your tracks. The double unders should take 1-2 minutes and the power cleans can be done as quick singles or small sets. If you don’t have double unders yet do your best to sprinkle in some good attempts mixed in with single unders.

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.