Month: November 2025

Skill

back squat
2-2-2-2-2

Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember to ask for two spotters and make sure your coach has gone over how to spot safely. Focus on an upright torso and tight core as you drive up out of each squat.

Workout of the Day

AMRAP in 15 minutes
12 wall ball shots
3 power cleans

Today’s couplet gives you an opportunity to work with a heavier barbell than you might normally choose. As you warm up you can test out the weight and go with something that keeps you working with singles for the power cleans.

standard: 14/10 lb, 115/75 lb
rx: 20/14 lb, 155/105 lb
sport: 30/20 lb, 185/125 lb

Skill

EMOM for 10 minutes
[odd] 30 seconds of kipping pull-ups
[even] 30 second handstand hold or freestanding handstand attempt

We’ll be working on two higher skill movements today. If you aren’t able to do unassisted kipping pull-ups yet you can choose to try them out with a band or just practice the kipping swing on the odd minutes. Handstand holds can be scaled in many different ways so find an option that works for you to get into a good position for about 30 seconds.

Workout of the Day

AMRAP in 15 minutes
200m run
15 deadlifts
15 push-ups

You’ll want to be able to work through this triplet at a consistent speed. Choose a deadlift weight that allows you to get through each round of 15 in 2-3 sets. Push-ups can be scaled in the same way working from your knees or with your hands on a box if needed.

standard: 95/65 lb
rx: 155/105 lb
sport: 225/155 lb

Skill

EMOM for 10 minutes
1 power clean + 1 squat clean

You can choose to hang on to your bar and link these two lifts together or treat them as singles. Make sure you can follow yourself quickly if you choose to break up the reps so that you have time to recover in each minute. Add weight as you go or choose one weight and hit it every minute for ten minutes.

Workout of the Day

AMRAP in 10 minutes
7 thrusters
4 front rack lunge steps

You’ll be using one barbell for this workout so choose your weight based on whatever movement is more difficult for you. You’ll want to be pretty comfortable with the weight you choose today. Think of this workout as more of a light and fast ten minutes than heavy and slow.

standard: 45/35 lb
rx: 95/65 lb
sport:115/75 lb

Workout of the Day

6 rounds of 3 minutes on 1 minute off
3 push jerks right arm
3 push jerks left arm
6 box jumps
6 alternating dumbbell snatches

Choose your dumbbell weight based on the push jerks. You’ll want to make sure you can complete each set of 3 unbroken as you move through the workout. Consistency is key in a workout like this so don’t go out too hot in round one!

standard: 30/20 lb., step ups
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″

Workout of the day

3 rounds of 7 minutes on 2 minutes off
500m run
30 lateral burpees
max reps front squats

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

Attack the run and burpees aggressively to leave maximum time for the Front Squats, as your score is the total reps accumulated across all three rounds. Choose a barbell weight that allows you to hit quick, repeatable sets under fatigue. If necessary, scale the run distance or reduce the burpee reps to ensure you have at least 1-2 minutes for the Front Squats each round.