Category: Workout of the Day

Event 1 – Row Burpee Row

For Time *

50/35 Calorie Row (Partner A)
100 Burpees Over Rower (Shared)
50/35 Calorie Row (Partner B)

* Time Cap: 18 Minutes

Workout Flow: The workout begins with Partner A completing a 50 (men) or 35 (women) calorie row. Once the row is complete, both partners work together to complete 100 burpees over the rower.

Partners may split the burpee repetitions however they choose; however, partners must high-five to tag their partner in every time they switch work during the burpees. Once the 100th burpee is completed, Partner B finishes the workout with a 50/35 calorie row.

Event 2 – Air Train

5 Rounds Each (Relay Style) Time Cap: 10 Minutes

20′ Dumbbell Walking Lunge (Any Hold)
Step Over Box & Step Back Over
20′ Dumbbell Walking Lunge
8/5 Calories on Assault Bike (Men/Women)

Workout Flow: Teams will complete a relay for 5 rounds per person. Partner A starts with the dumbbell walking lunge. They lunge 20 feet, step over the 20″ box and back, and lunge 20 feet back to the start. Upon returning, Partner A must high-five Partner B to transition. After the high-five, Partner A moves to the bike to complete their calories. Simultaneously, Partner B begins their lunge sequence.

Transition Rules: Teams have only one bike. The high-five transition to switch stations can only occur when both partners are ready. If the partner returning from the lunge arrives first, they must wait for the biker to finish their calories to high-five. If the biker finishes early, they must wait for the partner on the lunge to return to high-five.

Event 3 – Partner Power

20 Rounds For Time (Partners alternate every round) Time Cap: 15 Minutes

5 Power Cleans
5 Box Jump Overs

Weights & Standards:

RX: 115/85 lb
Scaled: 95/65 lb
Box: 20″ for all athletes (Step-overs are allowed)

Workout Flow: Partner A begins by completing 5 power cleans followed by 5 box jump overs. Once Partner A finishes their reps, they must high-five Partner B. Partner B then runs to their barbell to complete their 5 power cleans and 5 box jump overs. Partners will continue alternating full rounds until 20 rounds total have been completed.

Skill

EMOM for 10 minutes
10 Double Unders + 1 Power Snatch
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You’ll start each minute with a small set of double unders before moving on to a single power snatch. Treat this as strength work and plan to work with a weight that is heavier than you would do in a workout. Feel free to add weight every couple rounds if you feel up for it.

Workout of the Day

With a Tabata clock, Once through each station:
Push-up
Deadlift
Push-up
Deadlift

You’ll start the workout with 8 rounds of push-ups then 8 rounds of deadlifts and repeat that cycle an additional time. Work continuously in the 20-second work window for each movement, with the goal of hitting consistent rep counts across all 8 rounds.

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

Skill

Front Squat
3-3-3-3-3

Work up in weight for a heavy triple 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

3 minutes of rowing for calories
3 minutes of front squats
3 minutes of rowing for calories
3 minutes of push press

You’ll be using the same barbell for the front squats and push press so choose your weight based on whichever is your weakest lift of the two. If there are more than nine people in your class plan to pair up to share a rower and alter the order of the workout so that one person starts on the front squats and one starts on the rower.

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

Skill

EMOM for 10 Minutes
1 power clean + 1 hang power clean

We’ll spend ten minutes working up to a strong effort power clean + hang power clean. As you increase weight you’ll want to make sure you can reset your stance and grip after cleaning the bar and safely lower it into the hang position for your second rep of the complex. Feel free to set the bar down if you need to but follow yourself quickly on your second rep.

Workout of the Day

5 rounds of 2 minutes on 1 minute off
10 power cleans
max reps lateral burpees

standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb

Today’s workout is a five round interval workout with two minutes work and one minute rest. During each work period start the round with ten power cleans. Use a weight light enough that allows you to following yourself quickly after each rep giving yourself plenty of room to complete as many burpees as you can in the remaining time. In the end your score will be the total number of burpees you complete across all five rounds.

Skill

strict press
3-3-3-3-3
OR
5 max sets of strict handstand push-ups

 

We’ll be working on overhead pressing strength today. Choose between strict press with a barbell or strict handstand push-ups depending on which skill you should be working on. You can choose one weight for the strict press for all five sets or build and add weight as you go.

Workout of the Day

4 rounds with one minute at each station
wall ball shots
double unders
wall ball shots
rest

 

A workout like this is a great time to give your double unders a try and see how many you can do even if it is a skill you are still working on. Make sure you try at least one double under in each round! The wall balls will be tiring so be smart about your set sizes and focus on an upright torso and explosive squat to save your arms.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 30/20 lb.

Skill

4 rounds of
30 second air assault
30 seconds rest
1 minute of strict pull-ups

If classes are large we will get in groups to share bikes. You’ll start each round with a 30 second assault bike sprint, rest for 30 seconds and then one minute of strict pull-ups. Keep track of your calories and pull-ups and see how consistent you can be with your reps in each round.

Workout of the Day

AMRAP in 15 minutes
10-20-30-40-50
alternating dumbbell snatch *

* 10 weighted step ups before every round

You’ll need a dumbbell and a box for today’s workout. You’ll want to be pretty comfortable with the weight you choose as you’ll be using it for both movements. You’ll start the workout with 10 weighted step ups before moving on to your first set of dumbbell snatches and then you’ll continue the workout that way adding ten reps to the snatches every round until 15 minutes is up.

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

Workout of the Day

5 rounds of 3 minutes on 1 minute off
2-4-6-8-10…
push-up
goblet squat

restart back at 2 every round

For today’s couplet grab a dumbbell that you are comfortable squatting with and spend some time going over push-up options so you can find one that is right for you. You’ll spend each three minute interval working up through the push-up and goblet squat reps. Each interval will restart back at 2. To score today’s workout you will track your highest and lowest scoring rounds.

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

Workout of the Day

AMRAP in 20 minutes
50 double unders
15 toes to bar
5 power cleans

Today’s workout features some high skill movements and a heavy barbell. Spend some time practicing both the double under and toes to bar before the workout and decide on scaling options for yourself if needed. The weight on the barbell should be challenging and force you to work in singles to get the five reps done.

standard: 115/85 lb.
rx: 185/125 lb.
sport: 205/145 lb.

Skill

Back Squat
5-5-5-5-5

Work up in weight for a set of 5 or choose one weight and carry it across for five sets. If you are planning to go heavy remember to ask for two spotters and make sure your coach has gone over how to spot safely. Focus on an upright torso and tight core as you drive up out of each squat.

Workout of the Day

AMRAP in 12 minutes
20 jumping lunges
12 kettlebell swings

Today’s workout is simple but will get spicy real quick! Make sure to control your decent on each jumping lunge as you bring your knee to the ground. Use a kettlebell you are comfortable with and have swung before or if you’re ready to make a jump in weight consider russian swings.

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.

Skill

10×45 seconds
1 squat clean

We’re be practicing the squat clean today. You’ll have ten chances to work up in weight with this lift or choose one weight and carry it across for all ten reps. Focus on a strong catch position in your squat and high elbows and an upright torso as you drive up to finish the lift.

Workout of the Day

AMRAP in 20 minutes
10 box jumps
7 burpees
4 pull-ups

Today’s workout is all about consistency. Try to settle in right off the bat to a pace that feels sustainable. Pull-ups can be kipping or strict or banded or even ring rows. If you need to decrease the box height to be able to jump you can grab a shorter box or stack some plates.

standard: 24/20″ step ups
rx: 24/20″
sport: 24/20″, C2B pull-ups