Month: March 2026

Skill

Front Squat
1-1-1-1-1

Work up in weight for a heavy single front squat 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

AMRAP in 15 minutes
10 lateral burpees
7 push press
4 front rack walking lunge steps

When scaling the barbell weight, you’ll need to test both the front rack and the push press. For both movements, use a weight that you could easily perform an unbroken set when fresh. Remember that in the push press, you use a quick dip and drive with your torso upright to drive the bar overhead. For the front rack lunges, keep your elbows high and ensure your back knee lightly touches the floor. For burpees, step or jump laterally over the bar.

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

Workout of the Day

AMRAP in 20 minutes
200m medicine ball carry
12 push jerks
21 pull-ups

Choose a weight for your barbell that allows you to get the push jerks done in 2 sets when you are fresh. Pull-ups can be scaled by doing them with a band or opting for jumping pull-ups or ring rows. Kipping pull-ups will keep you moving at a quicker pace but strict pull-ups are always fine if you prefer. Consider cutting the pull-up reps down to 15 if you think doing 21 will really slow you down. Hold the ball however you want during the 200 meter carry. Practice a few different ways before the workout starts so you have options!

standard: 95/65 lb., 14/10 lb.
rx: 115/85 lb., 20/14 lb.
sport: 135/95 lb., 25/20 lb.

STRENGTH

4-5 rounds not for time
6 barbell deadlifts (building)
8 double DB walking lunge steps (AHAP)
10 jumping lunges (no weight)
Rest while partner(s) go or about 2+ minutes between rounds

Upper body accessory
4-6 rounds not for time
8-12 bent over barbell rows (building)
max reps banded lat pull downs
Rest while partner(s) go or about 2+ minutes between rounds

Workout of the Day

4 rounds of 4 minutes on 1 minute off
400m run
15 box jumps
then
max reps weighted step-ups

Start each interval with a moderate effort run and 15 box jumps, leaving the remaining time for max reps of weighted step-ups. To scale, reduce the run distance or use a machine to ensure you have working time remaining in the window. If jumping is an issue, hop on a bike for a short distance so you can replicate the intensity level of box jumps. In the end, your score is the total number of step overs you complete.

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

SWEAT

On a clock set for 30 minutes:
8 rounds of 45s on 15s off
row for calories
then
1 minute plank + 1 minute rest
then
8 rounds of 45s on 15s off
burpees to target 6″ out of reach
then
1 minute plank + 1 minute rest
then
8 rounds of 45s on 15s off
air assault bike for calories
then
1 minute plank + 1 minute rest

Skill

12x30s
Straight set of toe-to-bar

Spend a few minutes today working on the toe-to-bar skill. We’ll use a 30-second timer to work through twelve rounds. Ideally, you’ll be working for only a portion of each interval on a single set, and then you’ll spend the remaining time resting. If kipping toe-to-bar is new to you, then this is a perfect opportunity to work on the skill. Practice swinging between hollow and arch before generating some and then progressively raise the knees then feet up towards the bar across a few reps.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 push-ups
6 russian kettlebell swings
9 air squats

The rep scheme for this workout is small, so that means the goal is to cycle through the movements quickly and rack up rounds before the rest period. If you’ve been thinking about testing out a heavier kettlebell weight, today is the day. If you are up for it, use this opportunity to challenge yourself. Your squats can be fast, but ensure you hit full depth. To scale, modify the push-ups to your knees or an elevated box, and choose a kettlebell weight you can consistently swing unbroken.

standard: 28/20 kg
rx: 32/24 kg
sport: 40/32 kg

Skill

EMOM for 10 minutes
1 slow pull power clean + power clean

In today’s skill work, we have a two-rep barbell complex with two variants on a power clean. On your first lift, pull the bar in a slow and controlled fashion until the bar passes your knees, and then accelerate through to the catch position. On your second rep, go at full speed but make sure your hips and shoulders rise together during the first pull.

Workout of the Day

AMRAP in 15 minutes
40 double unders
10 deadlifts
4 front rack walking lunge steps

Another great opportunity to work on your double unders. If you don’t quite have them yet scale to 80 single unders or decrease the volume vs the benchmark. We’ll be using one barbell today so choose your weight based on the difficulty of the front rack lunges. Be sure you can do four in a row when fresh and keep your elbows high to support the bar. Your back knee should lightly touch the floor on each step while your chest stays upright.

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

Skill

7 sets of
Strict weighted pull-ups (increasing)
then immediately a max set of push-ups

Today’s skill work focuses on upper body strength. You will complete 7 sets of weighted strict pull-ups for max reps adding weight for each set, followed immediately by a single max set of strict push-ups. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed and ditch the weight. When it comes to the pushups, use a box or other assistance method to keep the rep count high and complete a max set at the same difficulty level in each round.

Workout of the Day

AMRAP 20 Minutes
200m run
15 medicine ball sit-ups
10 burpees

For today’s longer duration triplet you want to start out at a sustainable and steady pace for the run. Do your best to perform your burpees at roughly the same speed per rep. When it comes to sit ups tap the medicine ball behind your head and then at your feet for each rep.

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

Skill

12x45s
1 hang squat clean

It today’s skill we’ll practice with twelve reps of a hang squat clean. Keep the bar close to your body as you pull under the bar and generate vertical drive by aggressively opening the hips. Finish the lift by dropping into a squat and receiving the bar in the front rack before standing up.

Workout of the Day

7 rounds of 90 seconds on 30 seconds off
10 alternating dumbbell snatch
then
max reps wall ball shots in remaining time

Today’s workout is a seven-round interval workout with a 3:1 work/rest ratio.You will start each interval with 10 alternating dumbbell snatches, leaving the remainder of the time to accumulate max reps of wall ball shots. Choose a dumbbell weight that allows you to finish the snatches quickly and unbroken for most rounds to maximize your time performing wall ball shots.

standard: 30/20 lb, 16/12 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 25/20 lb

Skill

deadlift
7-7-7

Work up in weight or carry one weight across for all three sets of seven. Sets this large might feel unfamiliar so warm up with some lighter sets of seven on your way up to your working sets so that you know what to expect!

Workout of the Day

AMRAP in 12 minutes
3-6-9-12-15…
power clean
box jump

Choose a power clean weight that has you working in small sets or quick singles. Box jumps can be scaled by height or by performing step ups. Pace yourself early and use the first few rounds to establish a sustainable pace rather than redlining in the “warm up” rounds.

standard:95/65 lb., step ups
rx: 135/95 lb., 24/20″
sport: 155/105 lb., 24/20″

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 power snatches
5 lateral burpees

Today we’ll be working through a four round interval workout with a Buy-in that decreases in difficulty every round. For the snatches, choose a weight that you could use to complete 5 reps in at least 2-3 sets.. Scale the run distance or swap for a machine if needed to ensure you have time to work on the AMRAP. f

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

STRENGTH

4-6 rounds not for time
10 double dumbbell squats (building to AHAP)
Immediately into
10 goblet cyclist squats (one dumbbell)
*Rest while your partner(s) goes or about 2 minutes between rounds

Upper body accessory
2-3 rounds
Max set of ring rows
Rest 30 seconds
Max set of ring rows
Rest while partner(s) goes or about 2 minutes between rounds
then
2-3 rounds
Max set of seated dumbbell strict press
Rest 30 seconds
Max set of seated dumbbell strict press
Rest while partner(s) goes or about 2 minutes between rounds

Workout of the Day

AMRAP in 20 Minutes
5 Pull-ups
10 Push-ups
15 Squats

standard: jumping pull-ups
rx: as written
sport: chest-to-bar pull-ups

Sweat

On a clock set for 30 minutes
5k bike or 2k row
Then
AMRAP in remaining time
100m farmers carry
30 gorilla rows
100′ walking lunge steps
15 burpees

Start with a long buy-in on the bike or rower and use the remaining time on the four movement AMRAP.