Category: Workout of the Day

Skill

EMOM for 12 minutes
[odd] 40 second max effort row
[even] rest

Spend a few minutes working on your rowing technique today. We’ll partner up and grab a rower for 6 individual sprints at a 1:2 work rest ratio. Do your best to work on efficient rowing technique in the catch, drive and recovery. You’ll have 40 seconds to row all out and 20 seconds to transition so remember to do your partner a fabor and open your foot straps nice and wide when you get out.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
12 lateral burpees
then
max reps of front rack walking lunges

Today’s workout has six periods of work, each two minutes long, with one minute rest. During each round, you’ll start with 12 burpees, jumping or stepping over your bar. Immediately after you complete your 12 burpees, pick up your barbell and knock out as many front rack walking lunge steps as you can in the remaining time. In the end, your score will be the total number of lunges you complete across all six rounds.

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

Skill

Front Squat
2-2-2-2-2

Work up in weight for a heavy double 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

AMRAP in 12 minutes
12 alternating dumbbell snatch
6 pull-ups

When choosing a dumbbell for today’s workout, pick a weight that’s light enough that allows you to do large sets unbroken. Break up the reps as you need to under fatigue but we don’t want a weight so heavy that you have to perform singles. When it comes to pull ups, use a band or rings to scale if needed.

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

Workout of the Day

15 rounds of 30 seconds at each station
push ups
wall ball shots
rest

Spend some time before the workout starts going over scaling options for push ups to find the best option for you. Working from your knees or on a box are great choices but make sure to always check in to see if you’re ready to move to a more difficult option. Choose a wall ball you are comfortable with so that you can work through a good portion of each 30 second work period.

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

STRENGTH

4-5 rounds not for time
3 deadlifts
7-10 weighted side step ups L
7-10 weighted side step ups R
3 deadlifts (building)
rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
5-5-4-4-3-3-2-2-1-1
ring rows “2 ways”
immediately into 20 gorilla rows
rest 2+ minutes between rounds

Workout of the Day

8 Rounds of 2 minutes to complete
40 double unders
then
max reps clean & jerks

rest 1 minute between rounds

You’ll have eight opportunities to complete as many clean and jerks as possible in this interval workout. Each round starts with a buy-in of 40 double unders. Scale your double unders by reducing the volume such that you can finish your attempts with at least a minute to do clean and jerks.

standard: 115/85 lb
rx: 155/105 lb
sport:185/135 lb

SWEAT

5 minutes at each station:
50 hand release push ups
max reps box jumps
rest 1 minute
50 kettlebell sumo deadlifts 24/16 kg
max reps bike cals
rest 1 minute
50 jumping lunges
max reps shuttle runs
rest 1 minute
25 box jumps
max hand release push ups
rest 1 minute
25/20 bike cals
max kettlebell sumo deadlifts
rest 1 minute
25 shuttle runs
max jumping lunges

Skill

10 rounds of 15 seconds on 45 seconds off
assault bike calories

This short interval means we’re going fast! Try to get as close to all out as you can during each work period and then do your best to recover during your 45 seconds off.

Workout of the Day

AMRAP in 15 minutes
21 toes to bar
12 burpee box step overs

Spend some time going over toes to bar before the workout starts to decide on the best scaling option for yourself. You’ll want to make sure to choose something that allows you to keep moving through the toes to bar reps even when fatigued. We’ll be stepping up and over our boxes today to complete each burpee so choose a height here that feels manageable!

standard: knees to chest, 20/20″
rx/sport: 24/20″

Sklll

EMOM for 10 Minutes
1 power clean + 3 front squats

We’ll spend 10 minutes today working up to a heavy front squat complex by working from the floor and starting with a power clean. If you’ve really dialed in your squat the power clean should be the limiting factor. Remember to reset your hands and feet if needed after the power clean to set your self up for a successful set of squats.

Workout of the Day

6 Rounds of 1 minute at each station
row for calories
two-arm dumbbell push press
rest

Today’s workout has us working in partners in order to share rowers and possibly the dumbbells as well. When it comes to choosing your dumbbell weight remember that we’re working with a pair of them so the difficultly level will increase significantly on an already difficult movement. Use a pair light enough that you can work through the minute in large sets!

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

Skill

12x30s
Straight set of kipping pull-ups

Spend a few minutes today working on kipping pull-ups. We’ll use a 30-second timer to work through twelve rounds of pull-ups. Ideally, you’ll be working for only a portion of each interval on a single set, and then you’ll spend the remaining time resting. If kipping pul-ups are new to you, then this is a perfect opportunity to work on the skill. Practice swinging between hollow and arch before generating some vertical momentum to drive yourself up. At the top of the pull-up, push away from the bar to start your next rep.

Workout of the Day

AMRAP in 15 minutes
21 air-squats
15 box jumps
9 deadlifts

15 minutes on the clock for this triplet. The workout is fairly long, so you’ll need to pay special attention to the weight you load up on the barbell to be sure it’s one you can move confidently for the entire workout. Remember to keep your back straight and break up each set as you need to.

standard: 135/95 lb, 24/20″
rx: 185/135 lb, 24/20″
sport: 225/155 lb, 24/20″

Skill

EMOM for 10 minutes
1 slow pull power clean + power clean

In today’s skill work, we have a two-rep barbell complex with two variants on a power clean. On your first lift, pull the bar in a slow and controlled fashion until the bar passes your knees, and then accelerate through to the catch position. On your second rep, go at full speed but make sure your hips and shoulders rise together during the first pull.

Workout of the Day

AMRAP in 12 minutes
9 kettlebell swings
6 push-ups

Remember you can scale the difficulty of swings by adjusting the height of your kettlebell swing end postion as well as the weight of the object itself. When it comes. to push-ups, use a box to elevate the floor or go from your knees.

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

Workout of the Day

AMRAP in 20 minutes
10 left arm overhead walking lunge
10 right arm overhead walking lunge
20 sit-ups

20 burpees at 0:00, 4:00, 8:00, 12:00 and 16:00

You’ll be working for 20 minutes today. You’ve got a couplet of 20 overhead walking lunges and sit-ups that will be scored by the total number of rounds and reps you get across the entire workout. To spice things up a bit we have a 20 burpee buy in every 4 minutes for a total of 5 times. Ideally you complete all 20 reps in under 2 minutes so scale the volume if needed. When it comes to the lunges you can scale by holding the dumbbell goblet style or ditch it completely if needed.

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

Workout of the Day

1 minute of air assault bike for calories
1 minute of double unders
1 minute of power snatches
2 minutes of air assault bike for calories
2 minutes of double unders
2 minutes of power snatches
3 minutes of air assault bike for calories
3 minutes of double unders
3 minutes of power snatches

We’ll be working for a total of 18 minutes in today’s workout, spending an equal amount of time at each of three stations. If the class is large we’ll partner up and rotate through stations so everyone can get equal time in on the bike. When it comes to power snatches use a weight light enough that you can perform mostly touch and go snatches. Break up your reps as you need to but just be sure you aren’t going so heavy that single reps are your only option.

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