AMRAP in 20 minutes 10 clean & jerks 15 push-ups 200m run
Spend some time going over the clean and jerk today during warm up and find a weight that feels manageable for fairly quick singles. You will also want to find a push up option that allows you to get some good work in while also moving through each set of 15 at a decent pace. Use the run to shake the arms out a bit before you get back to your barbell for the next round.
With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. Your score will be the largest unbroken set you complete. Good luck!
1-2-3-4-5… 2-4-6-8-10… 5-10-15-20… 10-20-30-40…
Workout of the Day
10 rounds of 90 seconds on 30 seconds off 15 wall ball shots then max reps kettlebell swings
This workout consists of 10 rounds where you will work for 90 seconds and rest for 30 seconds. Your score is the total number of kettlebell swings completed across all rounds. To scale the wall ball shots, use a lighter ball, a lower target, or perform light goblet squats. To scale the kettlebell swings, reduce the weight or swing to eye level. You can also scale by reducing the number of wall ball shots to ensure you have time remaining in the window to accumulate kettlebell swings.
standard: 16/12 lb, 24/16kg rx: 20/14 lb, 28/20 kg sport: 25/20 lb, 32/24 kg
Most likely you’ve done at least one of our sets of squatting on an interval. Spend some time warming up to a working weight to start at or find one weight and stay there for all your sets on the 90 second clock.
Workout of the Day
AMRAP in 12 minutes 6 box jumps 6 toe-to-bar
Small sets of both movements today will make smooth and fast transitions important. Choose a box height that you are comfortable jumping to and find a version of toes to bar that has you practicing the kipping skill if you’re not quite ready for a full toe to bar rep. Step ups are always ok in place of box jumps but a small set of bike calories could also work if you are looking for something that might feel more like a box jump. If you switch out toes to bar for sit ups you’ll want to add a few reps and complete 8-10 per round instead of 6.
standard: 20/20″, knees to chest rx: 24/20″ sport: 24/20″
12x45s 1 squat clean with pause at the knees We’re continuing our two-day pause at the knees theme today! Focus on a controlled pull from the floor with your hips and shoulders rising together before pausing at the knees. After the pause, drive through the floor while opening your hips and receive the bar at your shoulders while you drop into the bottom of your front squat.
Workout
for time 10-1 deadlifts lateral burpees
Today’s workout consists of ten rounds of a couplet with a descending rep scheme. Begin with ten deadlifts, followed by ten burpees to complete the first round. In the second round, perform nine of each exercise, then eight, and so on, until you’ve completed all 55 reps of each movement. Adjust the deadlift weight to a light enough load that you can complete each round in at least two sets. For burpees, you can scale the movement by stepping over the bar. If you’re new to this type of workout, you can also scale the volume by skipping the first round or more.
Today is a great day to dial in your snatch technique. Focus on a controlled pull from the floor before pausing at the knees. After the pause drive through the floor to send the bar overhead in one smooth movement. Pull yourself slightly under the bar to catch it and make sure your punch out and drop under happen simultaneously.
Focus on finding a steady pace today that you can maintain for most of the 15 minutes. Choose an option for your pull ups that is challenging but also allows you to keep moving. Make sure to complete full range of motion reps even when you are fatigued. Choose one dumbbell for the step ups. You can hold your dumbbell in any way you’d like. Try to drive through the leg you are stepping up with so that you are doing as much work with that leg as possible. Alternate legs for each rep.
EMOM for 10 minutes [odd] 100m run [even] plank hold
You’ll have 1 minute to run 100m every odd minute and you’ll spend the even minutes in a plank hold. Do your best to hold a solid position for the whole minute if you can!
Workout of the Day
AMRAP in 20 minutes 400M Run 30 drag rope double unders 20 front squats
Choose a weight for your squats today that feels manageable for larger sets. Shoot to get your 20 reps done in about 3 sets every round. Double unders with the drag rope can be quite a bit more taxing than a regular rope so adjust the reps accordingly. Don’t spend more than one minute with your jump rope in each round.
5 rounds with 1 minute at each station air assault bike for calories power snatch strict press rest
In this workout, we’ll partner up, and you will spend 1 minute working at each station followed by a 1-minute rest. Your final score is the total number of calories and reps completed across all 5 rounds. Power snatches and strict presses can be scaled by lowering the load. Make sure the weight is light enough to be completed in small sets; if you are forced to do singles, it is too heavy.
AMRAP in 20 minutes 500m run 35 wall ball shots 20 toe-to-bar
Your first scaling option for this workout could be reducing the set sizes of the wall ball shots and toe-to-bar. 25 and 10, for example. Running can be substituted with a row or bike if needed. For wall ball shots, use a lighter ball, a lower target, or light goblet squats or even air squats. Toe-to-bar can be scaled by performing hanging knee raises or sit-ups.
We’ll be working on a classic barbell lift today. You’ll have 12 opportunities to practice your footwork in the split jerk. Clean the bar to your shoulders and set your hands and feet in the optimal position to drive the bar upwards aggressively and then drop under the bar in a strong lunge position. To reset your feet, bring your front foot back and then your back foot forward.
Workout of the Day
6 rounds of 1 minute at each station two arm devil press row for calories rest
We’ll partner up today for this couplet. You’ll need two dumbbells for devil press and a rower to share. In groups of two, you’ll start on one of the two stations, rotating after one minute and resting at the same time. To scale the devil press, you can remove one of the dumbbells and alternate arms or even remove the dumbbells altogether and perform vanilla burpees.
Today you’ll have 6 opportunities to complete a set of 4 back squats using a 90-second interval timer. The turnaround is fairly quick between sets, so plan on keeping the load a little lighter than you might normally when lifting without a clock. If you do decide to go heavy, grab some spotters and review back squat safety.
We’re using an ascending rep scheme for today’s workout with two difficult weighted movements. In terms of difficulty, the lunges probably take the prize between the two, so spend some time choosing the weight you’d like to use and test it out thoroughly, holding the dumbbell goblet style at your chest. If needed, lunges can be scaled by performing them at bodyweight. Remember that kettlebell swings can be scaled by finishing the top of the rep to eye level as well as lowering the weight if needed.
standard: 24/16kg rx: 28/20 lb sport: 32/24 kg
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