Month: October 2025

Workout of the Day

5 rounds with one minute at each station
thrusters
hang power snatch
bike calories
rest

The weight on your bar today will have to work for two movements: thrusters and hang power snatches. If one movement is more difficult for you make sure to make your weight choice based on that. Get into groups of 3 to share bikes and make a plan to switch up the order so that no one runs into each other on the bike. If possible you should all rest in the fourth minute of each round but groups of 4 can work too if needed! Your score for this workout will be total reps.

standard: 45/35 lb.
rx: 75/55 lb.
sport: 95/65 lb.

Workout of the Day

AMRAP in 20 minutes:
400m run
21 Toes-to-Bar
12 Front Rack Walking Lunge Steps

​This is a long workout so set a goal to keep a steady pace for the whole 20 minutes. Keep your run times consistent.
​The 21 toes-to-bar will get hard quickly so break them into small sets from the start. For the lunges focus on keeping your chest up and taking strong, controlled steps.

​standard: 75/55 lb, Hanging Knee Raises
rx: 115/85 lb, Toes-to-Bar
sport: 135/95 lb, Toes-to-Bar

Skill

Front Squat
3-3-3-3-3

Work up in weight for a heavy triple 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

5 rounds for time
21 kettlebell swings
200 m run

15 minute cap

Choose a kettlebell you are fairly comfortable with for today’s workout. You’ll be going back and forth between a big set of swings and a short run for five rounds. Try to get your swings done in 2-3 sets even once you are fatigued. Have fun and happy Friday!

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

Skill (Load)

EMOM for 8 minutes
5 strict press
OR
straight set of strict handstand push-ups

Choose between a set of 5 strict press or strict handstand push ups for today’s eight minute EMOM. Choose one weight for the strict press and work either from a rack or the floor. Feel free to partner up and share one barbell if you see someone planning for the same weight that you are. If you would rather get upside down today and are comfortable with strict handstand push-ups you can complete one unbroken set every minute. If you require more that one ab-mat for SHSPU’s you are probably better off choosing the strict press and working on strength there.

Workout of the Day (Rounds + Reps)

AMRAP in 15 minutes
100 double unders
15 power cleans

Today’s couplet features large sets of double unders and power cleans. Make smart choices for yourself here so that neither movement stops you in your tracks. The double unders should take 1-2 minutes and the power cleans can be done as quick singles or small sets. If you don’t have double unders yet do your best to sprinkle in some good attempts mixed in with single unders.

standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.