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March 5, 2021

Skill
EMOM for 10 Minutes
slow pull squat snatch

Spend ten minutes working on the slow pull squat snatch. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. If you are struggling with the overhead squat portion of this lift feel free to do a slow pull power snatch or catch the bar in a power position before slowly riding it down slowly into an overhead squat.

Workout of the Day
AMRAP in 10 minutes
150 double unders
50 thrusters

Don’t let this workout scare you! The double under volume can be scaled down depending on your comfort with this skill. Plan to spend no more than five minutes max on the double unders before moving on to the thrusters. With such a big number of thrusters you will want to be able to move through your reps in fairly large sets with the weight you choose.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/85 lb

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March 4, 2021

Skill
EMOM for 10 minutes
1 power clean & jerk

Spend ten minutes working up to a challenging clean and jerk for the day. This could be a new 1RM or just something that is a bit heavier than you might use in a metcon. It is up to you if you want to practice the push jerk or split jerk today but if you’re planning to go heavy at all the split jerk will be the best way to go.

Workout of the Day
AMRAP 10 minutes
7 push-ups
4 sumo deadlift high-pull

This workout is sure to deliver a shoulder burn! Spend some time going over the strict push-up before the workout starts. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together as one piece. Watch for “snaking” or breaking at the hip. Staying away from faults like these will only make you stronger! The sumo deadlift high pull can be tricky so practice a few reps before the workout starts and make sure to place your hands inside the width of your feet but not so close together that you lose control of the bar.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 165/115 lb

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March 3, 2021

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
10 goblet squats
then
max reps of one arm alternating devil press

We’re working on one of our favorite intervals today with ten rounds of ninety seconds of work and thirty seconds of rest. Thirty seconds seems to be just long enough to catch your breath and forget how bad the last round really felt;) You’ll start each round with ten goblet squats before moving on to as many alternating devil press in whatever time you have remaining. Your score for today will be your total devil presses!

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

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March 2, 2021

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

Spend 10 minutes working up in weight with a power clean and hang power clean in the same minute. It is up to you if you choose to hang on to the bar for both reps. If you drop the bar between reps make sure that the second rep starts with a deadlift to the hang position before starting the hang power clean. For both reps focus on powerful hips, fast elbows and dropping under the bar slightly to catch each rep.

Workout of the Day
AMRAP in 10 minutes
10 hang power cleans
20 sit-ups

Today’s workout is a straightforward ten minute couplet. Choose a weight for your barbell that you are comfortable moving for multiple reps. Use the sit-ups as a bit of a recovery so that you can transition quickly to get right back on the barbell.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

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March 1, 2021

Workout of the Day
AMRAP in 20 minutes
15 box jumps
12 front rack walking lunge steps
9 push-presses

You’ll need a box and a barbell for this classic AMRAP to start off the week. The front rack lunge and push press are both quite difficult so you may find that you want to use the same weight for each. If one of the two movements is more challenging make sure to scale the weight down for that movement even if it means the other will be a little easier. Make sure to try several reps of each before the workout starts and make sure you can handle the weight you choose under fatigue. Box Jumps are often scaled to step-ups but since we’re doing lunge steps today that doesn’t make a whole lot of sense. If you can jump, try decreasing the height and use a shorter box or even a small stack of plates for your jump. If you can’t jump for any reason it is of course totally ok to do step ups in place of the box jumps. Whatever you choose do your best to keep moving at a consistent pace to rack up as many rounds as possible in twenty minutes!

standard: 95/65 lb, step ups
rx: 115/85 lb, 24/20″
sport: 135/95 lb, 24/20″
overachiever: 165/115 lb, 30/24″

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February 28, 2021

Workout of the Day
3 rounds for time
400M run
20 alternating dumbbell squat cleans
20 toes to bar or 30 Sit-Ups

We’re getting back on the bar today! If you aren’t comfortable moving out of your square you can choose the sit-up option. Toes to Bar can also be scaled to knees to chest or just getting your toes to a certain height every rep and as close to the bar as you are able. Spend some time practicing the cadence of the swing before the workout starts.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

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February 27, 2021

Workout of the Day
4 rounds of 4 minutes on 1 minute off

200M uneven farmer carry
max reps thrusters

Grip city here we come! Your farmers carry weight will be up to you today. You can carry two dumbbells, two kettlebells or one of each. You will have four minutes to carry your two objects two hundred meters. When you get back you’ll start in on as many thrusters as you can get done in the remaining time. Your thruster weight should be pretty manageable for good set sizes. The amount of thrusters you complete will be your score for today.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/85 lb

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February 26, 2021

Skill
EMOM for 10 minutes
1 squat snatch with pause below the knees

Spend ten minutes practicing the squat snatch with a pause below the knees. You’ll be taking the bar from the floor every rep. Make sure to take the bar from the floor under control before taking a quick pause below your knees. Keep your back flat and shoulders back during the pause and make sure to always keep your gaze straight ahead. After the pause continue the lift at normal speed. Explosive hips and a fast drop under the bar will be really important here. If you’re not able to overhead squat safely you can still practice the pause with a power snatch.

Workout of the Day
AMRAP in 10 minutes
10 step ups with medicine ball
10 sit-ups with medicine ball

Grab a medicine ball, box and an ab-mat for today’s workout. You’ll be hanging on to the ball through the whole workout. You can hold the ball however you want for the step-ups. For the sit-ups you’ll be tapping to ball on the ground at the bottom of each rep before sitting up with it. With only ten minutes on the clock today do your best to keep moving and minimize transitions as much as possible.

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

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February 25, 2021

Workout of the Day
10 rounds of 90 seconds on 30 seconds off
15 kettlebell swings
then max reps of burpees in remaining time

Today’s workout is all about the burpees! You’ll have ten rounds of ninety seconds to rack up as many burpees as possible for your score today. The catch is though that before you start those burpees you’ll need to complete fifteen kettlebell swings. Make sure to pick a kettlebell that allows you to start with one unbroken set when you are fresh. Do your best to get right into the burpees after you finish your swings knowing that you have thirty seconds of rest coming your way after each round.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg

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February 24, 2021

Workout of the Day
AMRAP in 20 minutes
50 double unders
35 air squats
20 push-ups

Today’s all bodyweight workout should be a nice palate cleanser after the last two days of barbells. The main focus for scaling today will be the double unders and push-ups. Double unders can be scaled first by volume. Cut the number down to something that is challenging but repeatable. Even something like fifteen to twenty reps is a great option! If you aren’t ready for double unders you can definitely stick with singles with a drag rope or regular jump rope. Push-ups can be done from your toes, knees or hands on a box.