Month: January 2026

Workout of the Day

with 18 minutes on the clock
2 rounds of
3 minutes of air assault bike for calories
3 minutes of burpee box jumps
3 minutes of rowing for calories

Today’s workout is all about endurance. Settle in to a good pace for each three minute work period. There is no rest between so you’ll want to be sure the pace you choose allows you to keep moving through the full 18 minutes. If the class is large, get into groups of 3 and switch up the order of the workout if needed.

standard: 20/20″
rx and sport: 24/20″

STRENGTH

not for time
10-8-6-4-2
front squat or goblet squat (building)
bulgarian split squats left leg w/DB or KB
bulgarian split squats right leg w/DB or KB

upper body accessory
3-5 rounds not for time
10-15 box or bench dips
20 gorilla rows
max set of box or bench dips

Workout of the Day

4 rounds of 4 minutes on 1 minute off
8 lunge steps (bodyweight)
6 power cleans
4 push jerks

You’ll want to test out the push jerk when deciding on your barbell weight. Go with a weight that allows you to keep the push jerks unbroken from the start. Your power cleans can be done in small sets or as quick singles. Do your best to recover a bit and catch your breath during the lunge steps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb”

SWEAT

AMRAP in 30 minutes *
50 box step overs
100 drag rope singles
50 sit ups
100 drag rope singles
50 box step overs w/medball
100 drag rope singles
50 medball sit ups
100 drag rope singles

*Complete 10 burpees at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00

The number of burpees completed every 5 minutes can be adjusted if needed to allow for enough work time to make your way through the AMRAP. Do your best to keep track of where you are at so that you can jump right back in after each set of burpees.

standard: 16/10 lb., 20/20″
rx: 20/14 lb., 24/20″
sport: 30/20 lb., 24/20″

Skill

Every 45 seconds for 10 rounds
3 strict press

We’ll be working on overhead pressing strength today. With 10 rounds and a very short interval you’ll want to start at a weight similar to what you would use in a workout and maintain that for several rounds before increasing. Strict press tends to fall off quickly so add weight in small doses.

Workout of the Day

AMRAP in 15 minutes
10 air squats
7 kettlebell swings
4 push-ups

Speed is the name of the game today. The set sizes are small so set a goal of working continuously throughout the workout. A set of seven kettlebell swings is on the smaller side so this is a great opportunity to attempt a heavier weight than you might normally use. If you do scale up, start with reps that end at eye level rather than going all the way overhead.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg, SHSPU

Skill

for time
500m row

rest as needed

for time
1500m air assault bike

Today’s skill work can be completed in any order. Track your times and you might get a chance to repeat this in the future!

Workout of the Day

7 rounds of 90 seconds on 45 seconds off
12 box jumps
max reps of alternating dumbbell clean and jerk in your remaining time

Today’s workout is pretty straight forward with a box jump buy in for each interval before moving on to your dumbbell. Do your best to recover in each 45 second rest period so you can repeat close to the same effort in all seven rounds.

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

Skill

front squat
3-3-3-3-3

Work up to a heavy set of 3 today or choose one weight and carry it across for all five sets. Focus on an upright torso as you drive up out of each squat.

Workout of the Day

AMRAP in 15 minutes
5 toes to bar
10 burpees
15 wall ball shots

Spend some time going over toes to bar to find an option that allows you to get some good work in every time you are on the bar. Settle in to a consistent pace on the burpees and wall balls. This workout is on the longer side so find a pace you can hold on to and stick with it!

standard: 14/10 lb.
rx: 20/14 lb.
sport: 10 toes to bar, 30/20 lb.

Skill

EMOM for 10 minutes
4 lateral burpees
then
1 squat clean

You can choose to build up to a heavy single for the day ove the ten minutes or stick with one weight for all ten reps. Whatever you decide make sure to focus on a controlled drive off the floor and a tight catch position. Keep your elbows and chest as upright as possible as you drive up to complete each lift.

Skill

AMRAP in 12 minutes
30 double unders
3 deadlifts

Your barbell can be heavy today. With only three reps per round you should plan to complete each set unbroken even if it feels difficult. The double unders are there to break things up so choose a set size here that has you working for about 30 seconds in each round.

standard: 135/95 lb
rx: 185/135 lb.
sport: 225/155 lb.

Skill

tabata air assault
1 minute rest
tabata hollow hold

You’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest on the bike and then in a hollow position of some kind. Spend some time learning how to scale this movement to an option that works best for you. If you’re up for it keep track of your calorie total and push the intensity on the bike during each 20 second work period!

Workout of the Day

AMRAP in 20 minutes
10 goblet lunge steps
10 alternating devil press
10 pull-ups

Grab a dumbbell that you can use for both the lunge steps and the devil press today. Spend some time going over pull-up options and find what will get you working hard for each rep but also allow you to keep chipping through your rounds at a decent pace. This workout can be scaled by choosing a light dumbbell or leaving the dumbbell out of the workout entirely.

standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.

Workout of the day

7 rounds of 1 minute at each station
row for calories
thrusters
rest

You will work for one minute each at two stations and rest for one minute for seven total rounds. Your bar should be light today so that you can work for the majority of each minute. Settle into a strong pace on the row but don’t go all out, it won’t be worth tiring yourself out for a few extra calories if you’re left staring at the barbell during the thrusters.

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

STRENGTH

3-5 rounds not for time
10 dead stop sumo deadlifts
5 tempo cyclist squats (3-0-3-0)
10 cyclist squats no tempo

upper body accessory
4-7 rounds not for time
max set pronated grip ring rows
max set one arm KB row (each arm)
max set DB hammer curls (each arm)

Workout of the Day

3 rounds of
6 minutes on 2 minutes off
1-2-3-4-5-6…
cleans
10-20-30-40-50-60…
double unders

You have three separate six-minute work periods of cleans and double unders, start each work period with 1 and 10 reps and climb the ladder as high as possible. After each interval, you will rest for two minutes, add weight to your bar, and restart the ladder back at 1 clean and 10 double unders. Since the volume resets but the weight increases, you’ll want to choose your three weights wisely so you can still move the barbell efficiently in the final round. In the end your score will be the weight + rounds and reps you complete in the final interval.

standard: starting weight 115/85 lb
rx: starting weight 135/95
sport: starting weight 185/135

SWEAT

2 rounds through the following:
AMRAP in 5 minutes
5 calorie row
10 walking lunge steps
AMRAP in 5 minutes
3 push ups
2 burpees
1 jumping pull-up
AMRAP in 5 minutes
5 calorie bike
10 jumping squats

rest one minute between each AMRAP

If class is large today we can switch up the order that the three workouts are completed. Your scores today will be your lowest score of each AMRAP so do your best to stay consistent on your second time through each one!

Skill

Deadlift
1-1-1-1-1

Use some time today to work up to a heavy single deadlift. Warm-up to moderately challending tarting weight for your first rep. Remember to keep your back flat and drive through your heels on every pull. Take plenty of rest between these heavy attempts.

Workout of the Day

AMRAP in 15 minutes
21 wall ball shots
9 burpees

Fifteen minutes is fairly long for a difficult couplet like today’s workout. The set of 21 wall balls is large enough that you may want to break it up early to save your shoulders for the later rounds. Try to find a steady rhythm on the burpees that allows you to transition quickly back to the wall balls so you can keep a steady rate of work throughout.

standard: 16/12 lb.
rx: 20/14 lb.
sport: 30/20 lb.