Category: Workout of the Day

Skill

EMOM for 10 minutes
[odd] 30 seconds of air assault bike for calories
[even] 30 seconds of push-ups

You’ll be working for 30 seconds of each minute alternating between assault bike calories and push-ups. Do your best to choose a pace on the bike and difficulty level on the push-ups that the work feels hard but close to sustainable.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
front squat
hang power clean

Your barbell should be fairly light today. You’ll want to be able to get through the first several rounds with unbroken sets of each movement. If you think about it try to be ready for a set of front squats after your last hang power clean of the prior round. This may take some planning but it will pay off when you don’t have to do a bunch of extra power cleans.

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

Skill

EMOM for 10 minutes
4 lateral burpees
then
1 power clean

You can choose to build up in weight over the ten minutes today or choose one weight for all ten lifts. Make sure you have enough time in each minute for the four burpees and a quick reset before your power clean.

Workout of the Day

AMRAP in 10 minutes
5 toes to bar
10 KB swings

Spend some time going over toes to bar before the workout starts. This can be a tricky skill and you’ll want to find a scaling option that works for you. If hanging from the bar is out of the question consider five to ten v-ups or sit-ups.

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

Workout of the Day

10 rounds of 2 minutes on 1 minute off
30 double unders
max reps alternating devil press

Spend some time going over double under technique before the workout starts today. Each interval will start with a set of double unders so you’ll want a plan going into it. Spend up to 45 seconds with your jump rope each round. You can plan for a smaller number of double unders or a mix of singles with some good attempts sprinkled in. Your score today will be your total devil press reps after 10 rounds

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

STRENGTH

5-7 sets not for time
10 goblet squats AHAP (as heavy as possible)
immediately into 8 reverse elevated lunge steps on each leg
immediately into 6 one legged box step ups on each leg
rest 2-3 minutes between sets

[accessory]
3-5 sets not for time
max set of push ups
max set of empty barbell curls 45/35 lb.
max set of push ups
rest 2-3 minutes between each set

Workout of the Day

20 rounds of 45 seconds on 45 seconds off
2 deadlifts
then max assault bike calories

Today is a great day to get some heavy weight on the bar. You’ll start with two heavy deadlifts before moving on to your bike for max calories. Push the pace there if you can and do your best to recover before the next round!

standard: 155/105 lb.
rx: 225/155 lb.
sport: 275/185 lb.

SWEAT

AMRAP in 10 minutes
3 shuttle runs
30 russian twists
-rest 2 minutes –
AMRAP in 10 minutes
10 wall balls
10 medball sit ups + toss
-rest 2 minutes –
AMRAP in 10 minutes
12/9 calories on the rower
6 burpees over the rower

Welcome to our very first sweat class! We’ve got 3 AMRAP’s on the menu today! If we have a big class we’ll switch up the order for some and split up into 3 groups to make our way through each workout. Hope to see you! Come get sweaty with us!

standard: 10 lb. plate, 12/10 lb. ball
rx: 25/15 lb. plate, 20/14 lb. ball
sport: 35/25 lb. plate, 30/20 lb. ball

Skill

front squat
4-4-4-4-4

Work up to a heavy set of 4 today or choose one weight and carry it across for all five sets. Focus on an upright torso as you drive up out of each squat.

Workout of the Day

AMRAP in 15 minutes
15 box jumps
10 hang power cleans
5 strict press

The weight on your barbell should be decided by the strict press today. You’ll want to start with something you can complete the five press reps unbroken with when you start the workout. If a 24 or 20 inch box jump is too high consider a shorter box or stack of plates to jump to.

standard: 75/55 lb., 20/20″
rx: 95/65 lb., 24/20″
sport: 115/85 lb. 24/20″

Gym closed today

Closed for the holiday

Workout of the Day

AMRAP in 12 minutes
20 goblet lunges
25 push ups

rest 3 minutes

AMRAP in 12 minutes
20 burpees over dumbbell
26 alternating dumbbell power cleans

You’ll need one dumbbell for our last two AMRAP’s of the year! Reminder that we will be running just one class today at 9AM followed by open gym from 10-12.

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

Skill

every 45 seconds for 12 rounds
1 power clean + 1 squat clean

add weight as you go if things are feeling good or stick with one weight for all twelve rounds. Take your time and focus on technique with each rep!

Workout of the Day

7 rounds of 90 seconds on 45 seconds off
12 alternating dumbbell snatches
max reps of wall ball shots in your remaing time

Today’s workout will be scored by the total number of wall ball shots you complete across 7 rounds. Start each round with a set of 12 dumbbell snatches using a weight that gets you all 12 reps in quick succession. The snatches don’t need to be unbroken but you’ll want to give yourself about 60 seconds to transition to the medicine ball and start scoring wall ball shots.

Skill

EMOM for 10 minutes
[odd] pull-ups
[even] row for calories

Grab a partner and a rower if you’re in a large class for today’s skill work. You can approach the minute of pull-ups however you would like, either with one straight set or multiple sets before moving on to your minute on the rower. Strict or kipping pull-ups are fair game so take your pick!

Workout of the Day

AMRAP in 15 minutes
50 double-unders
35 medicine ball sit-ups
20 step-ups holding your medicine ball

Today’s workout is pretty straightforward. The main area to pay attention to for scaling will be the double under. If 50 reps will stop you in your tracks make sure to scale down to a smaller set size. Single unders are always fine as well if those are a better choice for you.

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

Workout of the Day

AMRAP in 20 minutes
12 goblet squats
9 kettlebell swings
6 push ups

Today’s AMRAP is fairly straightforward. Choose a kettlebell you are comfortable with as the rounds and reps will add up fast. Hold yourself to a high standard on the push ups even if you have to break them up into small sets of 2 or 3 or even singles.

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