Category: Workout of the Day

Gym closed today

Closed for the holiday

Workout of the Day

“12 Days of Christmas”
for time
1 jumping squat
2 jumping alternating lunge
3 goblet squats
4 dumbbell snatch
5 push-ups
6 one arm alternating devil press
7 burpees
8 weighted step ups
9 sit-ups with a dumbbell
10 drag rope double unders
11 one arm dumbbell thruster
12 one arm overhead walking lunge

30 minute time cap.

You’ll complete this workout in the same way the “12 days of Christmas” song goes. Starting with one jumping squat, then 2 jumping lunges and one jumping squat etc. Your last round will start at 12 one arm overhead lunge steps with your dumbbell and end with 1 jumping squat. Choose one dumbbell that you can use for all of the weighted movements.

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

Skill

tabata row
rest 1 minute
tabata double under

A full tabata is 8 rounds of 20 seconds on and 10 seconds off. Today you’ll go through a full tabata on the rower followed by the same but with double unders after a minute of rest. If classes are large, plan to pair up and one partner can reverse the order of the tabatas. If you are still working on double unders plan to stay relaxed with some singles before some good attempts at a few double unders.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
4 power cleans
3 thrusters
2 front rack walking lunge steps

Go over all three barbell movements today before deciding on what weight to do. Most likely the thruster or front rack lunge will be the toughest lift. Choose your weight based on the hardest movement for you and make sure you can do each set of each separate movement unbroken when you are fresh.

standard: 95/65 lb
rx: 115/85 lb
sport: 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
2-4-6-8-10 …
power snatch
lateral burpee over the bar

Your bar should be nice and light today to allow for larger set sizes for the power snatches. Be smart about your pacing, the reps will add up quick!

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

Workout of the Day

5 Rounds of 3 minutes on 1 minute off
9 air squats
6 drag rope double unders
3 deadlift

standard: 135/95 lb, drag rope single unders
rx: 185/135 lb
sport: 225/155 lb

Today’s workout consists of five short intervals. You’ll restart each interval with the air squats and continue adding to your score across all five rounds. Your final score will be the total number of rounds and additional reps completed.

If you’re still working on double unders, use this time to practice but limit your attempts to 20 or 25 seconds per round. For the deadlifts, choose a weight where three reps feel like an easy set when fresh. You can break them up as needed, but avoid going so heavy that you’re forced into singles.

Workout of the Day

AMRAP in 20 minutes
30 sit-ups
20 hang power cleans
10 push-press

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

Today’s workout has two very different barbell movements. Be sure to test both thoroughly as you warm up and load your weight based on what is more difficult for you. You’ll want a weight where you can cycle the hang power cleans in large sets. When it comes to the push-press we’re looking for a weight you could easily do unbroken while fresh. Think about efficiency and be sure to add some rest before your last set of hang power cleans. If you can, go straight from your last hang power clean into your first push press set so as not to waste a rep.

Skill

Back Squat
3-3-3-3-3

Work up in weight for a set of 3 or choose one weight and carry it across for three 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 15 minutes
50 wall ball shots
25 burpee box jump overs

Choose a wall ball weight that you can consistently move in sets of 10 to 15 reps throughout the workout. On the burpee box jump-overs, focus on a steady pace that allows for continuous movement. These can be scaled to step-overs if needed to keep you moving.

standard: 16/12 lb, 24/20″
rx: 20/14 lb, 24/20″
sport: 30/20 lb, 24/20″

Skill

Alternating inverse tabatas
10 seconds work 20 seconds rest
alternating between
air assault bike for calories
pull-ups

Today’s skill work is all about intensity. You’ll be pushing each skill to the max for just ten seconds and then resting for 20 seconds while you switch to the alternate movement. You’ll alternate between pull-ups and the air assault bike for a total of 16 rounds. Share a bike with a partner if needed!

Workout of the Day

6 rounds of 2 minutes on 1 minute off
6 power cleans
2 front rack walking lunge

You’ll want a weight for your barbell today that you can cycle sets of power cleans with. Plan for sets of at least 2 or 3 throughout the workout or very quick singles. Make sure you can go straight from your sixth power clean into your two lunge steps in each round.

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

Skill

Deadlift
3-3-3-3-3

Work up to a heavy triple for the day or choose one weight and complete five sets of three with it. Focus on maintaining a neutral spine by bracing your core on every rep. The final sets should be challenging but achievable without technical breakdown. Rest 2 to 3 minutes between sets.

Workout of the Day

AMRAP in 15 minutes
10 alternating dumbbell snatches
7 goblet squats
4 push-ups

Choose a dumbbell that you can use for both the snatch and goblet squat. Choose a push-up variation that challenges you since there are only four push-up reps per round.

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

Skill

12×45 seconds
3 push press

Work up in weight or choose one weight across all twelve rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.

Workout of the Day

On a clock set for 12 minutes
1 minute of air assault bike for calories
1 minute of burpees
2 minutes of air assault bike for calories
2 minutes of burpees
3 minutes of air assault bike for calories
3 minutes of burpees

Keep track of your reps today as you make your way through this ladder of air assault calories and burpees. Keeping a steady pace will pay off as you get to the later rounds of two and three minutes of each movement. Don’t burn out too early!

standard & rx: vanilla burpees
sport: burpees to a target 6″ out of reach