Month: March 2026

Skill

Deadlift
2-2-2-2-2

Work up to a heavy set of two deadlifts today over five sets. You can also choose to stick with one weight for all sets rather than build as you go. Focus on a strong and controlled pull from the floor as well as a controlled descent going into your second rep.

Workout of the Day

AMRAP in 12 minutes
10 kettlebell swings
30 double unders

Choose a kettlebell weight that you could complete in 10 reps unbroken, though you may break the sets as needed. To scale the swings, reduce the load or perform Russian swings to eye level. If double-unders are not yet consistent, substitute with 60 single-unders or use a 4:1 ratio of single-unders to double-under attempts (e.g., 4 singles then 1 attempt).

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

Workout of the Day

AMRAP in 20 minutes
200m run
15 back squats
10 lateral burpees over the bar

Do your best to keep a steady pace through the squats and burpees and plan on using the run as a bit of recovery. For the back squats, choose a weight that allows you to complete the 15 reps in no more than two sets. To scale, reduce the weight on the bar or swap the run for a 250m row or 500m bike. If jumping is an issue, perform standard burpees or step over the bar instead of jumping.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/135 lb

Workout of the Day

AMRAP in 15 minutes

32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 pull-ups
32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 muscle-ups

standard: 30/20 lb
rx, sport: 50/35 lb

This workout combines challenging bodyweight movements with heavy one-arm dumbbell work. It consists of three rounds of lunges and snatches, paired with progressively more difficult bodyweight movements. For the lunges, perform 32 steps while holding the dumbbell overhead, switching arms as needed but ensuring even distribution. Adjust the load or modify the movement to scale the snatch and lunge. Lunges can be done in front rack or goblet style, or the dumbbell can be omitted entirely. For the gymnastics work, each round can be scaled independently. Options include ring rows or banded pull-ups and strict pull-ups.

Skill

EMOM for 10 Minutes
[odd] 30 seconds of toe-to-bar
[even] 30 seconds of push-ups

We’re working on two upper body skills today. During the odd rounds spend some time working on your toe-to-bar, this can be either strict or kipping or scaled down to a v-up to work on midline strength. In the even rounds work for about 30 seconds getting as many push-ups as you can in that time but give yourself enough rest to get back up on the bar.

Workout of the Day

6 rounds of 1 minute at each station
two arm devil press
air assault for calories
rest

We’ll partner up today for this couplet. You’ll need two dumbbells for devil press and a bike that both of you can agree on the seat height. In groups of two, you’ll start on one of the two stations, rotating after one minute and resting at the same time. To scale the devil press, you can remove one of the dumbbells and alternate arms or even remove the dumbbells altogether and perform vanilla burpees.

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

Skill

EMOM for 10 minutes:
2 power snatches

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today. If you keep the bar light you can practice performing your reps as “touch and go”. If you do decide to bump up the weight you can guide the bar to the floor and take a few seconds before your second rep and repeat the movement or increase in small increments as you go.

Workout of the Day

AMRAP in 15 minutes
10-20-30-40-50 …
wall ball shots
sit-ups

15 minutes on the clock today for our pairing of wall balls and sit-ups. You’ll start with 10 of each and add 10 every round climbing as high as you can until we run out of time. When it comes to the wall balls large sets are okay but don’t be tied to any numbers, do your best to keep moving and break sets up as you need to.

st: 16/12 lb
rx: 20/14 lb
sport: 25/20 lb

Skill

12x30s
straight set of strict pull-ups

This is a quick interval so plan accordingly. The goal should be to hit a set number of strict pull-ups that feels repeatable but also challenging. If you have to drop a rep or two by the last couple rounds that’s ok! Use a band or opt for ring rows if you prefer.

Workout of the Day

AMRAP in 20 minutes
400m run
15 deadlifts
90 double unders

This workout might remind you of last weeks workout from Thursday. The double under set has been bumped up but the barbell movement is a little simpler. Choose a weight for the deadlift that allows you to get the 15 reps done in 2-3 sets. Scale the run and double unders first by volume if needed. Single unders are always great but do try to work in a few attempts at some double unders as you go.

st: 135/95 lb
rx: 185/135 lb
sp: 225/155 lb

Skill

EMOM for 10 minutes
3 push press

Work up in weight or choose one weight across all ten rounds for a set of three push presses. Focus on a vertical dip and drive and be sure to squeeze your quads as you drive the bar overhead to avoid accidentally dropping under and doing a push jerk.

Workout of the Day

AMRAP in 12 minutes
10 push-ups
10 front squats

Do your best to perform your push-ups as strict as possible and to a repeatable, full range of motion. That means your chest hits the deck and your elbows are at full extension for every rep. Scaling options include raising the floor (hands on a box) or by performing them for your knees. When it comes to front squats we’re looking for your hip crease to be below the top of the knee at the bottom of the squat and your hips fully upen at the top.

standard: 95/65 lb
rx: 115/85 lb
sport: 155/105 lb, 5 strict HSPU

Skill

EMOM for 10 minutes
2 power cleans

You can choose to treat these reps as singles or link them together to practice touch and go reps. If you choose not to link your reps make sure you can follow yourself quickly for rep number two so that you don’t fall behind on the minute and to give yourself time to recover in each minute. Add weight as you go if things are feeling good!

Workout of the Day

5 rounds of 3 minutes on 1 minute off
6 box jumps
6 alternating dumbbell hang clean and jerk

Spend some time practicing alternating dumbbell hang clean and jerks before the workout starts to figure out a good weight to use today. You’ll want to be able to do these unbroken throughout the workout but it’s totally fine for that to be a challenge. A smooth transition between reps will go a long way here. If you are unable to jump, box jumps can be switched to step ups. If you can jump but just need a lower box grab one of our smaller boxes or stack some plates to a height you are comfortable with!

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

Workout of the Day

6 rounds of 3 minutes on 1 minute off
[odd] 100m farmer carry then max calorie row
[even] 100m farmer carry then max calorie air assault

Grab two matching dumbbells or kettlebells for your farmer carry today, and find a partner to share machines with. Carry your objects suitcase-style down to the wall and back before hopping on either the bike or the rower. Alternate between bike and row such that you get to use each item three times. In the end your score will be the total number of calories you accumulate on across all six rounds.