Category: Workout of the Day

Workout of the Day

7 rounds of 1 minute at each station

wall ball shots
two arm dumbbell clean
rest

st: 30/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 30/20 lb

You will work for one minute each at two stations and rest for one minute for seven total rounds. The medicine ball weight you choose should be a familiar one. Use a weight light enough for you to work for most of the minute with 2-3 large sets. Two-arm dumbbell cleans can be tricky and definitely more difficult that their barbell counterpart at the same weight. Spend some time familiarizing yourself with the movement and select a pair of dumbbells that you can move efficiently. For common sizes we may want to partner up by sharing dumbbells and alternating stations.

Skill

EMOM for 10 minutes
[odd] Straight set of strict pull-ups
[even] Straight set of ring push-ups

Spend ten minutes today working on some isolated upper body strength. On the odd minutes knock out a straight set of strict pull-ups. If breaking up the set spend about 20 seconds working and leave most of the minute for rest. Using the same rep scheme you’ll perform ring push-ups with the rings lowered near the floor. Scale to knee push-ups or push ups on the floor.

Workout of the Day

3 rounds for time
400m run
21 Kettlebell Swings
21 Box Jumps

~ 18 minute time cap

Today’s workout is a three round triplet of some classic movements. Use a kettlebell weight light enough that you can knock out all 21 reps in 2-3 sets. The box jump volume is also high so practice a steady cadence of jumping up an stepping down under control rather that trying to sprint through the round.

standard: 24/16 kg, 20/12″
rx: 28/20 kg, 24/20″
sport: 32/24 kg, 24/20″

Skill

EMOM for 10 minutes
1 squat clean + 1 front squat

Use ten minutes today to work on a difficult two rep barbell complex. You’ll have ten opportunities to complete a squat clean and front squat without setting the bar down. Remember to aggressively open the hips and immediately drive your elbows up while dropping under the bar. Plant your heels and keep the elbows up as you complete the front squat.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10-12 …
weighted step ups
6 alternating devil press after every round

Today’s workout features an ascending ladder of weighted step ups followed up with 6 devil press after every round. Consider both the step up and the devil press when choosing your weight. Your box height should be low enough that you can maintain an upright torso during the step up. Avoid going so heavy in weight or so high of a box that you need to jump up or collapse into a squat to complete the rep. In the end your score will be the number of step ups in your last completed round plus any step ups and devil press in an incomplete round.

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

Skill

10 minutes of handstand practice

Work on your handstands for 10 minutes, and get feedback from your coach if you aren’t sure what to practice! Below is a list of handstand drills in roughly ascending order of difficulty. Have fun, and be safe!

Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Crow stand
Cartwheel
Free standing handstand kick up to pirouette
Freestanding handstand walk
Handstand walk (figure 8 around 2 cones)
Freestanding handstand hold
Handstand walk (up ramp, down stairs)
Handstand walk (up stairs, down ramp)

Workout of the Day

7 rounds of 2 minutes on 1 minute off
25 sit-ups
then
max power cleans in remaining time

Today we’lre working through a 7 round couplet with a large buy in of sit-ups during each round. If you need to, scale the volume of sit-ups to a number you can complete in about 60 seconds leaving yourself about a minute to accumulate power cleans. If you’ve been thinking about testing out a heavier weight on the bar today is a great opportunity. In the end your score will be the total number of power cleans across all 7 rounds.

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

Skill

EMOM for 10 minutes
1 push jerk + 1 split jerk

This two-rep barbell complex has working on core to extremity power transfer with the push jerk and coupled with the footwork and precision with the split jerk. You can choose to start light and build in weight over the ten minutes or find a moderate load to focus on technique across all sets. Make sure you re-stabilize your feet and midline before dropping the bar or re-racking.

Workout of the Day

AMRAP in 15 minutes
5 kipping pull-ups
10 push-ups
15 drag rope double unders

15 minutes on the clock today for this difficult triplet. When it comes to pull-ups scale by using a band or using some rings for a difficult set of ring rows. Push-ups can be scaled by elevating the floor with a box. If you’re still working on double unders, ditch the drag rope for a rope that you’re more comfortable with and complete 5 , 10 or 15 per round.

Standard, RX: as written
Sport: Chest to bar, SHSPU

Skill

Deadlift
3-3-3-3-3

Work up to a heavy set of three deadlifts today over five sets. You can also choose to stick with one weight for all sets rather than build as you go. Focus on a strong and controlled pull from the floor as well as a controlled descent going into your second and third reps.

Workout of the Day

AMRAP in 12 minutes
3-6-9-12-15 …
Lateral burpees
Thrusters

Today’s workout is a fast moving couplet of thrusters and burpees over the bar. Choose your weight wisely for the thrusters. Keep the load light enough that you’ll be able to do large sets under fatigue. For lateral burpees the most difficult variant will be jumping over the bar so scale to step-overs if needed.

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

Workout of the Day

AMRAP in 20 minutes
2-4-6-8-10 …
strict pull-ups
weighted step-ups

100m uneven farmer carry after every round

In today’s workout, you will start with 2 pull-ups and 1 step-up on each leg, then head out for a 100m uneven farmer carry. Each time you return, add two reps to each movement and continue this pattern for 20 minutes. The higher rep counts on pull-ups will likely be the biggest challenge. Scaling options include ring rows or band-assisted pull-ups. Whichever you choose, try to maintain that difficulty level rather than scaling further as you fatigue. Break up your sets as needed and rest to ensure your form remains strict. For the farmer carry, choose two objects of uneven weight and switch arms at the 50m mark.

* Use the lighter of the two objects for your step-ups.

Workout of the Day

4 rounds of 4 minutes on 1 minute off
To start each round, run 400m, 300m, 200m and 100m, respectively

then

AMRAP in your remaining time of
5 front squats
5 push presses

We’ll have 19 minutes on the clock today for this 4 round workout. You’ll have 4 opportunities to complete as many rounds and reps as possible of 5 front squats and 5 push presses. Prior to your work on the barbell you’ll run the distance alloted for that round and rest 1 minute between rounds. In the end your score will be the total number of rounds and additional reps you complete across all four work periods.

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

SWEAT

8 rounds of 3 minutes on 1 minute off alternating between
15 box jumps 24/20″
30 sit ups
max reps burpees
AND
15/12 calories on the rower
30 ring rows
max reps burpees

You’ll alternate between these two AMRAP’s until you’ve completed 4 rounds of each. Your score will be your burpees.

Skill

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

You’ll spend ten minutes working on the power clean today. At each interval start from the floor and then reset your stance for the second rep from the hang. In the power clean we’ll meet the bar in a partial squat before standing up. If you are new to the lift start light and increase the weight when you’re confident you can repeat the movement without your technique breaking down.

Workout of the Day

12 Rounds of 30 seconds at each station
Air Assault Bike for Calories
Kettlebell Swings
Rest

In this workout we’ll partner up in groups of 2 or 3 and share a bike while rotating through each station. The work period for each interval is fairly short so transition quickly and keep the intensity high. In the end your score will be the total number of reps and calories you completed across all 12 rounds.

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

Skill

10x45s
2 power snatch

You’ll have ten chances to complete two power snatches.
Forty five seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. Use the time to practice your efficiency with the barbell and focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day

5 Rounds for time
30 Wall Ball Shots
200m Run

~18 Minute cap

Break up the wall ball shots as needed but keep in mind you’ll have the run to recover a bit from larger sets. If you can start each set of 30 with a large set and chip away with a few smaller sets to get back out on the run. Focus on keeping the pace up and maintaining intensity during the run throughout all five rounds.

Standard: 16/12 lb
RX: 20/14 lb
Sport: 30/20 lb