Category: Workout of the Day

Skill

EMOM for 10 minute
2 overhead squats

We don’t do overhead squats all that often so if this is a newer skill for you today you’ll want to start nice and light. You’ll take the bar from the floor at the start of each minute which means using either a power snatch or squat snatch to get your bar overhead. If the position of an overhead squat is too difficult to do safely you can choose to do two front squats instead or even just two power snatches and skip the squat altogether.

Workout of the Day

5 rounds for time
200m run
15 box jumps
10 toe-to-bar

Today’s workout is for time. There are many ways to scale the toes to bar skill, choose something that feels challenging and has you practicing the cadence of the kip but still keeps you moving through the workout. Box jumps can be scaled by height or to step ups or a lower number of bike calories if you aren’t able to jump.

standard: 20/20″
rx: 24/20″
sport: 24/24″, 15 T2B each round

Skill

deadlift
1-1-1-1-1

spend some time working up in weight to a heavy single deadlift for the day. This could be a new 1RM or just a challenging lift for today. If you’re not up for a heavy day feel free to adjust the rep scheme to something like 5 sets of 5. As your bar gets heavier the way you initiate each lift should not change. Focus on a smooth pull from the floor, push through the ground with your whole foot and keep your midline and upper body locked in throughout the whole lift.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 power cleans
6 push-ups
12 sit-ups

We’ve got a “Chief” style workout today. Each 3 minutes will start a new mini AMRAP of power cleans, push ups and sit ups. Your barbell should be a manageable weight that you can get through in one set of 3 touch and go reps or quick singles. Scale the push ups as you normally would and try to catch your breath during the sit ups.

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

Skill

strict weighted pull-ups
5-5-5-3-3-3-2-2-1-1

Follow this rep scheme to get some volume in for weighted pull-ups today. You can start light and add weight as the reps decrease. If you’re not ready for weight, this same volume of pull-ups can be done without weight or with bands or ring rows.

Workout of the Day

AMRAP in 20 minutes
400m run
21 kettlebell swings
12 thrusters

Today’s workout is on the longer side so settle into a pace that feels manageable for 20 minutes of hard work. Choose a weight for your barbell that allows you to get the 12 thrusters done in 1-2 sets when you are fresh. It is prescribed a bit on the heavier side but should never break down to doubles or singles.

st: 95/65 lb, 24/16 kg
rx: 115/85 lb, 28/20 kg
sp: 135/95 lb, 32/24 kg

Skill

3-5 rounds not for time
100m bear hug sandbag carry
then max set of push-ups
rest as needed between rounds

The amount of rounds you complete today may be decided by how big your push up set sizes are and how much time you need to rest to recover. Anywhere from 3 to 5 rounds is great for today so do what makes sense for you or whatever you have time for in class! In bigger classes we’ll share sandbags with partners oe groups and you can use your partners work time as your rest. Hold yourself to a high standard on push ups and make sure to find the toughest version for yourself for today!

Workout of the Day

AMRAP in 15 minutes
5 burpees to plate
10 overhead walking lunge w/ plate
15 drag rope double unders

Grab a weight plate and a jump rope for today’s workout. Test out the overhead position with the plate before the workout starts. If it’s a no go, hold the weight at your chest or leave the weight out of the lunges all together. Double unders can be scaled by volume or to singles with the drag rope or by using just a speed rope today instead. Be careful when putting your plate down after the lunges that it lands flat and not on it’s side or bouncing into someone else’s space!

standard:25/15 lb.
rx: 35/25 lb.
sport: 45/35 lb.

Skill

6x90s
4 front squats

We’re lifting on the clock again today. Spend some time warming up and working up in weight before starting the interval. Your first set on the clock should be a working set. If classes are large we will pair up and share bars and racks with one partner following the other. Last week we completed 2 reps every 90s and this week it’s 4. See how close you can get to your weight from last week with more reps!

Workout of the Day

AMRAP in 12 minutes
wall ball shots*
*6 alternating dummbell snatches EMOM

Your score today will be your total wall ball shots. The tricky part of this workout is that each minute will start with 6 alternating dumbbell snatches. Make sure to choose a dumbbell you are comfortable with and can keep the 6 reps unbroken throughout the workout. Can you make it to 150? 🤪

standard:40/25 lb., 16/12 lb.
rx: 50/35 lb., 20/14 lb.
sport: 65/45 lb., 25/20 lb.

Workout of the Day

for time
1000m run
30, 40 or 50 clean & jerks
1000m run

With a high volume of clean and jerks on the menu today make sure to choose your weights and rep count wisely! If running is a struggle you may want to keep the clean and jerk weight and volume more manageable. If running is a strength you could challenge yourself a bit more with the barbell. Make sure to practice good technique and quick single reps with your bar before the workout starts so that you can feel confident as you fatigue later on in the workout.

st: 30 clean and jerks 115/85 lb
rx: 40 clean and jerks 135/95 lb
sp: 50 clean and jerks 135/95 lb.

STRENGTH

4-6 rounds not for time
12 Bulgarian split squats L (no weight)
12 Bulgarian split squats R (no weight)
5 tempo goblet squat (3-0-0) (AHAP)
5 no tempo goblet squat
rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
100m Farmers carry
20 gorilla rows AHAP
Use one pair of dumbbells or kettlebells
Rest 2+ minutes between rounds

Workout of the Day

AMRAP in 20 minutes
200m run with medicine ball
10 push ups
50 double unders
10 push ups

Spend some time before the workout starts figuring out the best option for you to get through todays double serving of push ups. Working from your knees is always a great option but make sure to check in from time to time to see if you are ready to use a box or even start sprinkling in some push ups from your toes. You can hold the ball however you would like during the run so give a few options a try to find your favorite before the workout starts. Scale the double unders to a number or difficulty that has you with your jump rope for 1 minute or less when you are fresh.

standard: 16/12 lb., 25 double unders each round
rx: 20/14 lb., as written
sport: 25/20 lb., 40 drag rope double unders each round

SWEAT

15 rounds of 90s on 30s off
[1-5] 30s plank + max bike cals
[6-10] 30s plank + burpee to plate
[11-15] 30s plank + max see the light sit ups

If we have a big class this workout can be done in any order. Regardless of where you start you will always complete five rounds with one movement before moving on to the next. Keep track of all your reps across all 15 rounds if you want to report a score for today!

Skill

12x45s
Straight set of SHSPU or strict press

Take your pick today from either getting upside down or putting a barbell over your head! You’ll complete one set of either strict handstand push ups against a wall or choose a weight for your strict press that you are comfortable with so that you can knock out a good set every interval opportunity. A suggested benchmark before attempting handstand push ups would be 10 strict regular push ups and a 1 minute handstand hold

Workout of the Day

AMRAP in 15 minutes
10 alternating dumbbell snatch
7 goblet squats
4 weighted step ups

You’ll be spending the whole workout today with your dumbbell so choose wisely. If there is one movement of the 3 that are more difficult for you make sure to choose your weight based on that movement. The dumbbell can be held any way you’d like for the step ups but do try to drive up with your working leg while keeping your chest up.

standard: 40/25 lb, 20/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″

Skill

EMOM for 10 minutes
1 clean and jerk

We’ll spend ten minutes today working on our clean and jerk. A squat clean and split jerk will usually be your best bet in terms of getting weight on the bar but the choice is up to you for this one. Id you’re new to the lift or working through a mobility issue feel free to work on the power clean and/or push jerk today. Either way you should start light and only increase the weight if your form and mechanics are sound.

Workout of the Day

With a clock set for 15 minutes

50, 35 or 20 pull-ups
then
AMRAP in remaining time of
21 sit ups
12 box jumps

This workout begins with a pull-up buy-in, followed by as many rounds as possible of sit-ups and box jumps in the remaining time.

To scale the pull-ups, perform jumping pull-ups or ring rows. To scale the box jumps, use a lower box or perform step-ups

standard: 20/20″, 20 pull-ups
rx: 24/20″, 35 pull-ups
sport: 24/20″, 50 pull-ups

Skill

EMOM for 10 minutes
2 power snatches

Spend ten minutes working on power snatches today. You can add weight as you go or stick with one weight for all 20 reps. Your two reps can be touch and go or done as singles but make sure you get them both done with plenty of time for recover before the next minute.

Workout of the Day

4 rounds with one minute at each station
row for calories
dumbbell overhead walking lunge steps
kettlebell swings
rest

We’ll get in pairs or groups in big classes to be able to share rowers and adjust the order of the stations to get everyone resting in the same minute. You’ll need a kettlebell to swing and a dumbbell for the lunge steps. If you can’t make the overhead hold happen in a safe way bring the dumbbell down to your chest for a goblet lunge or leave it out all together. If you are able to overhead lunge, do your best to keep the work even between arms. At the end of 4 rounds you’ll total up all your reps for one big number as your score today.