Workouts of the Day

A)
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed between sets

B)
Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (70/53)
20 Alternating Reverse Lunges with KB Goblet Hold (70/53)

A)
“Cindy”
20 minutes AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Consider attacking this as an EMOM if you’ve never achieved 20 rounds but are close/think you can. Read: Attacking That Longer EMOM for tips on how to be successful with that plan!

Compare your results to January 5, 2021. 

A)
15 min AMRAP:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B)
15 min AMRAP:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (53/35)

A)
In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1

*Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Read more on why we love tempo training!

B)
“Charley Horse”
For time:
50/35 Cal Assault/Echo 75/50 Cal Schwinn/Row 

25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

*Barbell starts from the ground*

Compare results to December 28, 2020. 

A)
Every 2 minutes, for 8 sets (16 min):
Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today.

*A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.

B)
Option 1
9 – 7 – 5 reps for time:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring or Stationary Dips
10 Power Cleans
20 Ring or Stationary Dips
5 Power Cleans
10 Ring or Stationary Dips

A)
Every 90 seconds, for 3 sets (4:30 min):
Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 5 sets (10 min):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B)
12 min AMRAP:
50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups

A)
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed

B)
“DT”
Five rounds for time:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

Compare results to December 10, 2020.

Coach’s choice – Draw an Open workout

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 DUs + 10 Deadlifts (275/185 lbs)
Station 2 – 20 DUs+ 10 Strict Handstand Push-Ups
Station 3 – 20 DUs+ 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run or 250 Meter Row

A)Every 2 minutes, for 3 sets (6 min):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 3 sets (9 min):
3-Position Snatch @ 75-85%
(high hang snatch, mid-thigh snatch, and then 2″ below the knee snatch – pause at a full stop for 1 full second in each starting position.  Athletes may drop the bar between snatches and fully reset hands prior to liftin bar to next starting position.)

Followed by…

Every 2 minutes, for 3 sets (6 min):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor.  Snatch Pull is NOT a high pull.  Athletes must control the bar at the end of the long arm hip extension so a small elbow bend is acceptable.)

B)“The Devil’s Advocate”
Three rounds for time of:
20/15 Cal Assault/Echo or 29/21 Cal Schwinn/Row
10 Dumbbell Devil’s Presses (50/35 lbs)