Month: March 2025

Skill

EMOM for 10 minutes:
Hang power clean
Power clean
Front squat

We’re working the squat into our clean complex this week, so hang onto the barbell after you power clean and follow through for a full range of motion front squat. Keep the weight light enough that you don’t lose a good knee-out and chest-up squat position, but feel free to add weight otherwise.

Workout of the Day

AMRAP in 8 minutes:
12 burpee box jumps
12 deadlifts

Scale the deadlifts to a weight that has you finishing each round in no more than 3 or 4 quick sets. Shoot for a strong pace on the burpee box jumps, but don’t go out at a sprint or you’ll likely crash early in the 8 minutes.

standard: 135/95 pound bar, 20/12 inch box
rx: 185/135 pound bar, 24/20 inch box
sport: 225/155 pound bar, 24/20 inch box
metcon: 4×1:40 on, 0:20 off

Workout of the Day

5 rounds:
1 minute of weighted step ups (single dumbbell)
1 minute of medicine ball sit ups
1 minute of calories
1 minute of rest

This is a great chance to push for a heavier dumbbell and medicine ball than you typically use if you normally scale the weight with those pieces of equipment. Find an intensity that you can hold onto across all 5 rounds.

standard: 35/20
rx: 50/35
sport: 5×3:00 on, 1:00 off

Workout of the Day

AMRAP in 24 minutes:
400 meter run
30 alternating dumbbell power snatches
30 wall balls

Stick with a comfortable weight on both the snatches and the wall balls, and try to settle into a steady and sustainable pace for the full 24 minutes. Ideally you shouldn’t have to break up either of the movements into more than 3 or 4 sets.

standard: 35/20 pound dumbbell, 12/8 pound ball
rx and sport: 50/35 pound dumbbell, 20/14 pound ball
metcon: 6×3:00 on, 1:00 off

Skill

4 rounds:
1:15 of calories
0:15 rest
1:15 of plank or rest
0:15 rest

This is the last in this progression of machine intervals with an optional plank; if you plan on going hard on the machine, then rest in the opposite 1:15 interval so that you can recover enough to keep your pace. If you want to do the plank, then you’ll need to dial back the intensity on the machine a little bit so that you have enough energy to hang on to that every round. Record the sum of all of your calories. Note that this is the same total work time on the machine as last week (5 minutes), so a great goal would be to meet or exceed whatever you go then.

Workout of the Day

AMRAP in 10 minutes:
12 power cleans
20 push ups

Choose a barbell weight that has you doing steady singles the whole time. Do your best to find a sustainable and consistent cadence on the lifts, and then try not to fall off too much on the push ups.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4:00 on, 2:00 off, 4:00 on

Skill

10 minutes of handstand practice

We’ve been working on a lot of shoulder and core strength, so see if that’s translated to more stable and confident handstands! Take about 10 minutes to practice whatever drills you and your coach think will present an appropriate challenge. Below is a list in roughly ascending order of difficulty.

Box shoulder stand
Box pike handstand hold
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up practice
Handstand walk
Freestanding handstand hold
Freestanding sequence: Hold, short walk, pirouette, repeat
Ramp/Stairs
Stairs/Ramp

Workout of the Day

AMRAP in 10 minutes:
7 strict pull ups
10 power snatches

Grab a barbell heavy enough that you want to break up the power snatches into sets, but light enough that you aren’t forced into singles for at least the first half of the workout. Scale the strict pull ups to banded pull ups or ring rows if needed; they shouldn’t take more than about 45-60 seconds to finish each round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:20 on, 0:40 off