Category: Workout of the Day

Skill

Tabata Row
Rest 1 minute
Tabata Air Assault Bike

This workout consists of two 4-minute Tabata blocks (8 rounds of 20 seconds on, 10 seconds off) separated by a 1-minute rest. Keep the intensity high but do your best to maintain repeatable effort in each round.

Workout of the Day

AMRAP in 20 minutes
400m run
30 medicine ball step overs
20 burpees

To scale the run, reduce the distance or substitute with a row or bike. To scale the medicine ball step-overs, use a lighter ball, a lower box, or perform unweighted step-ups. Manage the burpees by stepping back and up instead of jumping, or perform straight-arm up-downs. Each movement can be scaled independently in terms of volume by decreasing the total number of reps per round as well.

standard: 16/12 lb, 20/20″ box
rx: 20/14 lb, 24/20″ box
sport: 25/20 lb, 24/20″ box

Skill

EMOM for 10 minutes
1 squat clean + 2 front squats

You’ll have 10 chances to complete 1 squat cleans plus two front squats. The extra front squats definitely spice things up quite a bit so feel out the first few rounds and then start adding weight if things are feeling good. If you can’t squat for any reason you can do 2 or 3 power cleans instead.

Workout of the Day

AMRAP in 15 minutes
15 wall balls
15 sit ups

Today’s workout is simple but potent. Move slow and steady during the sit ups and use them as a chance to get your heart rate down and catch your breath. If you like both of these movements challenge yourself to keep transition times minimal between each movement.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20 lb., 12 toes to bar

Skill

strict press
1-1-1-1-1

Work up to a heavy single strict press for the day. As you warm up do some small sets. Switch to singles as soon as the bar starts feeling heavy. Focus on a tight trunk as you press the bar off your shoulders.

Workout of the Day

AMRAP in 15 minutes
45 double unders
15 push ups
*E3MOM run 200m

spend some time practicing double unders before the workout starts so you can decide on a scaling option that makes sense for you. Plan to spend a minute or less on each double under set. Push ups can be scaled as you normally would. The workout will start with a 200 meter run and then every 3 minutes after that your AMRAP will be interrupted for a 200 meter run. If you need to scale the run distance to make it back in time to work through your push ups and double unders make sure to shorten the distance. Keep track of where you’re at when you take off on your run so that you can pick up where you left off when you get back.

standard: 15 box jumps
rx: as written
sport: drag rope double unders

Skill

5-7 max sets of:
strict pull ups, banded strict pull-ups, ring rows, kipping pull-ups or weighted pull-ups

rest 1-2 minutes between sets

You get to choose your version of pull-ups today depending on where you’re at with this skill. Choose a version that allows you to complete atleast 4 reps in every set. If you’re wanting help with c-kip or butterfly pull-ups make sure to talk to your coach!

Workout of the Day

5 rounds of 3 minutes on 1 minute off
12 deadlifts
9 hang power cleans
6 front rack lunge steps

You’ll want to select your weight today based on the lunge steps. Make sure to choose a weight that you can keep unbroken for the 6 reps throughout the workout. After choosing your lunge weight spend some time practicing smooth hang power clean reps as well. If you have trouble with the front rack position feel free to do the lunges with a dumbbell or kettlebell or do them with no weight.

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

Workout of the Day

AMRAP in 20 minutes
400m run
20 push press
200m run
40 back squats

Your barbell should be on the lighter side today. You’ll want to be able to do big sets of push press, big sets of back squats and also easily and safely get the bar from the ground and to your back for your back squats. We won’t be using racks for these squats so practice the transition from the front rack to the back rack with your bar before the workout starts so that you are comfortable with it.

standard: 75/55 lb.
rx: 95/65 lb.
sport: 115/85 lb.

STRENGTH

4-5 rounds not for time
All movements AHAP w/2 KB’s or DB’s
4 step ups L
4 step ups R
8 WALKING lunge steps
4 step ups L
4 step ups R
Rest while partner(s) work or 2+ minutes between rounds

3-4 rounds not for time
20 alternating DB hammer curls (AHAP)
max set empty barbell curls
Rest while partner(s) work or 2+ minutes between rounds

Workout of the Day

AMRAP in 20 minutes
100m farmers carry
20 sit ups
10 power cleans

standard: 115/85 lb.
rx: 135/95 lb.
sport:155/105 lb..

Skill

20x30s
1 power snatch

You knew it was coming! You’ll have 20 chances to practice your power snatch today. Plan for small and easy weight jumps if you’re planning to build over the 20 rounds or choose one weight that is heavier than you might choose to lift in a workout. Focus on a smooth pull from the floor, a strong hip drive and a quick punch out as you pull yourself slightly under the bar and lock out the bar overhead.

Workout of the Day

6 rounds of 2 minutes on 30s off
100m run
10 box jumps
Max reps alternating devil press

Choose a box height and dumbbell that you are comfortable with. Your recovery time will be short today but do your best to stay as consistent as possible between rounds. Practice the devil press before starting the workout to make sure you can transition smoothly from rep to rep. Step ups can be done in place of box jumps if you are unable to jump.

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

Skill

Strict Press
3-3-3-3-3

Work up to a challenging set of 3 strict press today. Focus on a tight trunk and core as you press overhead. Small amounts of weight will make a big difference so make sure not to add too fast!

Workout of the Day

AMRAP in 15 minutes
21 wall ball shots
9 push ups

Break up your push ups early and often to save your shoulders for your wall ball shots! Make sure to keep your squats to full depth and hit the same target height every time. Keep your push ups as strict as possible working from your toes, knees or with your hands on a box.

standard:16/12 lb.
rx: 20/14 lb.
sport: 25/20 lb.

Skill

20x30s
1 squat clean

We’re on the same clock from Monday but today we’re working on squat cleans rather than power cleans. Depending on the person this could mean that your bar is heavier or lighter than it was on Monday. Focus on a smooth pull under the bar as you travel all the way down into your squat before standing back up. Fast elbows are even more important here! Keep them nice and high with your chest up.

Workout of the Day

AMRAP in 12 minutes
lateral burpees*
*12 front rack lunges E2MOM

Today’s workout will start with 12 front rack lunge steps before working through as many lateral burpees as you have time for in the remainder of a 2 minute window. Every 2 minutes after that will follow the same pattern. Make sure to choose a weight that you can hang on to for all 12 lunge steps so that you don’t end up running out of time for burpees. Your score at the end of the 12 minutes will be your total burpee reps.

standard: 75/55 lb.
rx: 95/65 lb.
sport: 115/85 lb.

Skill

Tabata Row
Rest 1 minute
Tabata strict pull ups
Rest 1 minute
Tabata bike

A full tabata is 8 rounds of 20 seconds on and 10 seconds off. We’ll be doing that 3 different times with one minute rest between each. If classes are large you can get in groups of two or three to share machines. Keep track of your reps and see how consistent you can be during each work period.

Workout of the Day

AMRAP in 10 minutes
7 deadlifts
40 double unders

Scaling today’s workout properly will be important. Choose a weight for the deadlift that you can start unbroken for 7 reps but might need to break up as the workout goes on. The double unders should take about 30 seconds each round and no more than 45 seconds. If you are opting for singles grab a drag rope to spice things up a bit or commit to trying atleast one double under in each round.

standard: 155/105 lb.
rx: 185/135 lb.
sport: 225/155 lb.