Category: Workout of the Day

Workout of the Day

4 rounds of 6 minutes at each station. 1 minute rest between rounds
[odd] row 1000/750m then max reps of two arm dumbbel thrusters
[even] bike 2000/1500m then max reps of toe-to-bar

This workout alternates between two six-minute stations for four rounds, resting one minute between each. Pace the row and bike so you have time left in the window to accumulate max reps. For the dumbbell thrusters, keep the weights on your shoulders and use a strong leg drive to help punch them overhead. Break the toes-to-bar into small sets early on to save your grip. To scale, reduce the machine distances to ensure you have working time remaining, use lighter dumbbells, and swap toes-to-bar for hanging knee raises or sit-ups.

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

STRENGTH

4-5 rounds not for time
8 reps (each leg) hand supported suitcase step downs
immediately into 16 walking lunge steps w/DB
rest while partner(s) go or about 2+ minutes between rounds

upper body accessory
5 rounds not for time
“7’s” barbell curls
7 reps halfway up
7 reps halfway down starting from the top
7 full reps
rest while partners go or about 2+ minutes between rounds

Workout of the Day

AMRAP in 20 minutes
5-4-3-2-1
power clean
push jerk

rest 1 minute and repeat

Today’s workout is a descending ladder of power cleans and push jerks, followed by a one-minute rest before starting over. Choose a moderate weight you can complete with quick single cleans and straight sets of jerks. In the end your score will be the total number of ladders you complete plus any additional reps in an incomplete ladder.

Skill

12x45s
1 squat clean

You’ll complete 1 clean every 45 seconds for twelve rounds. Use the time to work up to a strong effort single or keep the load light and work on technique. The key points to focus on are that your hips and shoulders rise together in the first pull, and that you aggressively open your hips before dropping under the bar and receiving it in the front rack. Remember to keep your elbows up and knees tracking over your feet with your heels on the floor in the squat.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 ..
alternating dumbbell snatch
sit-ups

We’ll have twelve minutes on the clock today. This workout follows an ascending ladder format where you add two reps to both the alternating dumbbell snatches and sit-ups every round. Since the reps start low, you can move quickly early on, but the volume will build up fast. Focus on a steady rhythm and remember to create strong hip drive for the snatches so you can stay consistent as the rep count increases.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb, toe-to-bar

Skill

Double Inverse Tabata, alternating between
Air Assault Bike
Hollow Hold/Rocks

Push for maximum effort during the short 10-second work intervals on the assault bike to rack up calories quickly. For the hollow rocks, focus on maintaining a tight, controlled core position without breaking form. Use the 20-second rest periods to transition between movements To scale the hollow rocks, tuck your knees or bring your arms down by your sides to modify the leverage.

Workout of the Day

AMRAP in 15 minutes
3 strict press
6 front rack walking lunge
9 drag rope double unders

Choose a barbell weight you can strict press unbroken using only your upper body, without any leg drive. On the front rack lunges, keep your elbows high to support the bar and ensure your back knee lightly touches the floor. The drag rope will heavily tax your shoulders and grip, especially after the barbell work, so focus on a steady, efficient bounding rhythm. To scale, reduce the load and swap the drag rope for a standard jump rope or single unders.

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

Skill

front squat
2-2-2-2-2

Build up to a heavy double front squat today or choose one challenging weight to use for each set. Focus on an upright torso for each rep. If you’re planning to go for a max today make sure to take an extra step back from the rig before squatting so that you have room to bail the bar if needed.

Workout of the Day

on a clock set for 15 minutes
3 minutes of wall ball
3 minutes of pull ups
3 minutes of wall balls
3 minutes of pull ups
3 minutes of wall ball

You’ll be working for three minutes at a time with two different movements. Time with the wall ball might feel a little more straight forward, break these up into manageable sets and rest when you need it. For the pull-ups you can choose to kip or go strict. Banded pull-ups or ring rows are great options as always but make sure to choose something that allows you to keep chipping through reps without actually hitting failure.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 25/20″, C2B

Skill

12x30s
2 power snatches

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today. Keep the bar light and practice performing your reps as “touch and go”. If you do decide to bump up the weight you can guide the bar to the floor and take a few seconds before your second rep and repeat the movement or increase in small increments as you go.

Workout of the Day

AMRAP in 20 minutes
400m run
21 kettlebell swings
12 burpee box jumps

For the swings, choose a weight you can complete in two to three sets. Find a steady rhythm on the burpee box jumps but try to move quickly to reduce the time spent there. To scale, reduce the run distance or swap for a machine, lower the kettlebell weight or height, and perform standard burpees with step-ups if jumping is an issue.

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

Skill

EMOM for 10 minutes
1 power clean & split jerk

We’ll be working on a classic barbell lift today. You’ll have ten 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

AMRAP in 12 minutes
push-ups
5 deadlifts EMOM

For today’s workout, we’ll be focusing on the push-up and deadlift. This workout has an interesting requirement in that we’ll use an interval timer, and you’ll perform 5 deadlifts every minute on the minute. Ideally, you’ll set yourself up with a weight that you can complete the five reps in no more than two sets throughout the entire workout. Definitely unbroken when you’re fresh. After you knock out your five deadlifts, pop down into a push-up position and knock out as many push-ups as you can until the timer goes off again. In the end, your score will be the total number of push-ups you complete.

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb

Workout of the Day

6 rounds of 3 minutes on 1 minute off
100m farmer carry
30 lunge steps
max reps double unders

Choose two dumbbells or kettlebells or a mix of one of each for your farmer carries. The weights should be challenging but not so heavy that you have trouble getting back in time to complete the lunges and some double unders in the three minute window. The lunge steps will be unweighted today so do your best to chip through them quickly to get to your rope. Your score today will be total double unders. Spend some time practicing this skill before the workout starts so you can get some good reps in or even just some good practice. If you are new to this skill getting even a few double unders each round is a big win! If you can’t jump grab a bike and rack up calories there after the lunges instead.

Workout of the Day

AMRAP in 20 Minutes
200m run
15 toe-to-bar
10 squat cleans

Pace your runs early and use them as recovery so you can jump right on the pull-up rig. You’ll end up with a high volume of toe-to-bar, so small sets will make a lot of sense. For the squat cleans, choose a challenging weight and go with single reps all the way. To scale, swap the run for a machine, perform hanging knee raises or sit-ups, and reduce the barbell weight.

standard: 115/85 lb
rx: 155/105 lb
sport: 205/145 lb

Skill

12x30s
1 power snatch + 1 overhead squat

We’ll be working on a couple of difficult lifts today using a short interval clock. You’ll have twelve opportunities to complete a power snatch plus overhead squat complex. Grip the barbell wide enough such that the bar rests in your hip crease while standing tall. Start with the bar at mid-shin and ensure your hips and shoulders rise together before aggressively opening your hips to drive the bar overhead. With the bar overhead, reset your stance if needed and descend into squat by sending your hips back. Overhead squats can be a challenging movement when it comes to mobility, so keep the load light and working on mechanics before going heavy.

Workout of the Day

AMRAP in 15 minutes
2-4-6-8-10 …
one-arm alternating devil press
4-8-12-16-20 …
box jumps

We’ll use an ascending rep scheme in today’s workout, starting with two alternating devil presses and then moving to four box jumps. Add two reps of devil presses and four box jumps every round, so your box jumps are always double the amount of your devil presses. In the end, your score will be the number of devil presses in the final round you completed, plus all of the additional reps you scored in your last incomplete round.

standard: 30/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″