Month: February 2026

Workout of the Day

4 rounds of 4 minutes on 1 minute off
To start each round, run 400m, 300m, 200m and 100m, respectively

then

AMRAP in your remaining time of
5 front squats
5 push presses

We’ll have 19 minutes on the clock today for this 4 round workout. You’ll have 4 opportunities to complete as many rounds and reps as possible of 5 front squats and 5 push presses. Prior to your work on the barbell you’ll run the distance alloted for that round and rest 1 minute between rounds. In the end your score will be the total number of rounds and additional reps you complete across all four work periods.

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

SWEAT

8 rounds of 3 minutes on 1 minute off alternating between
15 box jumps 24/20″
30 sit ups
max reps burpees
AND
15/12 calories on the rower
30 ring rows
max reps burpees

You’ll alternate between these two AMRAP’s until you’ve completed 4 rounds of each. Your score will be your burpees.

Skill

EMOM for 10 minutes
1 power clean + 1 hang power clean

You’ll spend ten minutes working on the power clean today. At each interval start from the floor and then reset your stance for the second rep from the hang. In the power clean we’ll meet the bar in a partial squat before standing up. If you are new to the lift start light and increase the weight when you’re confident you can repeat the movement without your technique breaking down.

Workout of the Day

12 Rounds of 30 seconds at each station
Air Assault Bike for Calories
Kettlebell Swings
Rest

In this workout we’ll partner up in groups of 2 or 3 and share a bike while rotating through each station. The work period for each interval is fairly short so transition quickly and keep the intensity high. In the end your score will be the total number of reps and calories you completed across all 12 rounds.

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

Skill

10x45s
2 power snatch

You’ll have ten chances to complete two power snatches.
Forty five seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. Use the time to practice your efficiency with the barbell and focus on quality here rather than being too worried about how much weight you end up with on your bar.

Workout of the Day

5 Rounds for time
30 Wall Ball Shots
200m Run

~18 Minute cap

Break up the wall ball shots as needed but keep in mind you’ll have the run to recover a bit from larger sets. If you can start each set of 30 with a large set and chip away with a few smaller sets to get back out on the run. Focus on keeping the pace up and maintaining intensity during the run throughout all five rounds.

Standard: 16/12 lb
RX: 20/14 lb
Sport: 30/20 lb

Skill

Strict Weighted Pull-ups
3-3-3-3-3

Spend a few minutes today working up to a strong effort set of 3 weighted pull-ups. If you are still working on getting your first pull-up use this time to complete five or more max sets of pull-ups with a band or set of rings. Challenge yourself by decreasing the thickness of bands you have been using or increase your depth for ring rows if possible.

Workout of the Day

AMRAP in 20 minutes
60 double unders
20 push-ups
20 jumping alternating lunges

We have a long duration bodyweight workout on the menu today. The workout starts with double unders which are complimented by both a heavily isolated upper body movement in push-ups and isolated leg movement with jumping lunges. Expect your double unders to be a bit tougher than normal. Scale the volume to an amount you can do in under a minute or try single unders with double under attempts every 5 or 10 reps. If double unders are not in the cards for today try crossovers for a different challenge. Push-ups can be scaled by using a box or plates to raise the floor. Jumping lunges can be changed to walking lunge steps if you haven’t yet built up the necessary unilateral leg strength.

standard: 30 double unders or crossovers
rx: as written
sport: 20 SHSPU

Skill

front squat
4-4-4-4-4

Work up to a heavy set of 4 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

5 rounds of 3 minutes on 1 minute off
3 burpees
6 alternating dumbbell snatch
9 sit-ups

We’re working off one of our favorite intervals for a workout with five rounds of three minutes on and one minute off. All you’ll need for equipment is a dumbbell and an ab mat. Choose a dumbbell that allows you to complete the snatches unbroken throughout the workout.

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

Skill

EMOM for 10 minutes
7 air squats then
1 clean & jerk

Our skill work today is 10 reps of a clean and jerk. Perform the lift with either a push jerk or a split jerk. The split jerk is the method that will usually allow the most weight overhead but if you’re new to the lift it can be very challenging so start light and increase when you’ve got the mechanics nailed. Before every lift you’ll start with seven squats. Knock them out quickly but be sure to hit full depth and extend the hip and knee at the top for every rep.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
power cleans
box jumps

Twelve minutes on the clock for today’s workout. The first round starts with two reps of each movement and you’ll add two every round. In the end your score will be the final round you completed both movements and any reps in your final incomplete round. You’ll end up with a high volume of both movements so start out with steady singles on the barbell and a sustainable pace for the box jumps.

standard: 95/65 lb
rx: 135/95 lb
sport: 185/135 lb

Workout of the Day

AMRAP in 20 minutes
15 push-ups
12 weighted step-ups
9 pull-ups

We’ve got another 20 minute triplet today. Spend some time figuring out your best option for pull-ups for this workout. Any style of pull-ups goes, just make sure you can chip through each set of 9 in 2-3 sets. Push-ups can be scaled in the same way to knock out small sets on your way to 15 and the step ups should be a weight that allows you to complete all 12 alternating steps in a row without having to put your weight down. Focus on keeping your chest up as you drive through each step up to ensure a good back position for these reps.

standard: 30/20 lb. 20/20″
rx: 50/35 lb. 24/20″
sport: 65/45 lb. 23/20″

STRENGTH

not for time and resting 2+ minutes after each set
10-8-6-4-2
Romanian deadlift
curtsy step down left leg
curtsy step down right leg
cyclist squat

3-5 rounds not for time
upper body accessory
20 alternating DB hammer curls
10 DB bent over rows
10+ alternating DB hammer curls