Month: March 2026

Skill

12x45s
1 power clean + 1 front squats

We’ll spend 9 minutes today working up to a heavy front squat complex by working from the floor and starting with a power clean. If you’ve really dialed in your squat the power clean should be the limiting factor. Remember to reset your hands and feet if needed after the power clean to set your self up for a successful front squat.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
10 weighted box step overs
15 drag rope double under

For the weighted box step-overs, choose a load that allows you to move steadily through all ten reps. Hold the dumbbell in a way that allows you to keep your torso upright throughout the rep . The drag rope double-unders will tax your shoulders and grip much more than a standard rope, so plan on a higher level of effort than you are familiar with when it comes to that movement. To scale the step-overs, reduce the weight or perform them unweighted. If you are still working on double-unders, swap them out for standard jump rope double-unders or perform 30 single-unders.

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

Skill

7 rounds of
Max set of strict pull-ups
then immediately
A max set of dumbbell bent over rows on each arm

Today’s skill work focuses on upper body pulling strength. You will complete 7 sets of strict pull-ups for max reps, followed immediately by max reps of dumbbell bent-over rows on each arm. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed. For the bent-over rows, choose a weight that allows you to maintain a flat back and control the dumbbell through the full range of motion. Choose a weight that gets you around 10 reps on each arm. Prop one knee up on a box or bench to balance while you perform the movement. Take enough rest between each of the 7 sets to ensure high-quality reps in every round.

Workout of the Day

2 rounds for time
50 sit ups
400 m run
30 deadlifts

Today’s workout is a two-round triplet of sit-ups, running, and deadlifts. The deadlifts should be moderately heavy but manageable in small, controlled sets. Focus on maintaining a flat back, especially as fatigue sets in after the run. Scale the barbell load to a weight that allows you to complete each round with fairly large sets.

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

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

This two-rep barbell complex has working on core to extremity power transfer with the push press and coupled with the footwork and precision with the split jerk. You can choose to start light and build in weight over the ten minutes or find a moderate load to focus on technique across all sets. Make sure you re-stabilize your feet and midline before dropping the bar or re-racking.

Workout of the Day

1 minute of kettlebell swings
1 minute of thrusters
2 minutes of kettlebell swings
2 minutes of thrusters
3 minutes of kettlebell swings
3 minutes of thrusters

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb

Twelve minutes on the clock for this ascending interval ladder. For the kettlebell swings, use a weight that allows you to maintain consistent and manageable set sizes. The thruster will likely have a higher difficulty level, so choose a load you can manage in small, controlled sets. Since there is no built-in rest between movements, be strategic about breaking up your reps to manage fatigue, especially in the longer final rounds. Scale the weight as needed to keep moving safely through the entire 12 minutes.

Skill

front squat
7-7-7-7-7

Work up to a heavy set of 7 today, or choose one weight and carry it throughout all five sets. When it comes to the load on your bar you’ll want it to be fairly light when compared o your one rep max but slightly heavier than your workout weights. Remember to keep your elbows up and the bar pinned in the front rack. If you’re feeling any downward pressure on the wrist, that likely means the bar is falling forward

Workout of the Day

AMRAP in 12 minutes

3-6-9-12-15…
burpees
toes to bar

Today’s workout has a rep scheme that ascends in difficulty so take those first couple of rounds to establish a sustainable pace. For the toes to bar, choose a set size that allows you to maintain consistent form, even as the volume grows. To scale, perform hanging knee raises or sit-ups to keep moving through the 12-minute window.

Skill

12x30s
hang power clean

This should look familiar if you made it to the gym on Friday. Today we’ll tackle the hang power clean rather than the hang power snatch. Each lift will start with a deadlift and a clear pause before bowing forward to initiate the hang power clean. Focus on fast elbows and catching the bar with your hips behind you in a partial squat. Plan some quick weight jumps along the way if things are feeling good!

Workout of the Day

AMRAP in 15 minutes
30 double unders
12 alternating dumbbell power cleans
10 goblet lunge steps

Grab a jump rope and a dumbbell for today’s workout. Scale the double unders by volume if needed or do singles if you don’t have this skill yet. If you’ve been using the same dumbbell weight for a while this workout is a great opportunity to try a heavier weight. Be sure to test your lunge to ensure you’re comfortable with both movements.

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

Workout of the day

AMRAP in 20 minutes
100m pinch plate carry
15 see the lights sit-ups
20 air squats

Grab two plates for this workout that you can hold overhead for see-the-lights sit-ups and carry 100 meters down to the wall and back for pinch plate carries. With the pinch carry, you’ll hold the plate at the edge with one in each hand. Use one of your plates for sit-ups, holding the plate straight overhead and looking through the center hole at the top of the rep.

standard: 15/10 lb
rx: 25/15 lb
sport: 35/25 lb

Workout of the Day

2 rounds of:

12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

**Time cap: 16 minutes
**

standard: 65/45, 85/55, 95/65
rx: 95/65, 115/75, 135/85

Skill

12x30s
Hang Power Snatch

Focus on a strong hip drive and keeping the bar close as you pull from above the knee. Catch the bar in a partial squat and finish the rep by standing upright. The rest between reps is short so choose a light weight and work on technique.

Workout of the Day

AMRAP in 15 minutes
200m run
20 box jumps
200 m run
20 alternating dumbbell snatch

For the dumbbell snatches, choose a weight that allows you to move steadily through the 20 reps. Ideally the weight you choose is light enough that you could complete all 20 reps in 3-4 sets at most. For the box jumps, jump up and step down. To scale, reduce the box height or perform step-ups. If the run is not possible, swap for a 250m row or 500m bike.

Skill

Back Squat
3-3-3-3-3

Work up in weight for a set of 3 or choose one weight and carry it across for three 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

6 rounds of 2 minutes on 1 minute off

2 front rack lunges
4 hang power cleans
6 push-ups

Remember to keep those elbows up to support the bar in the front rack during the lunges. For the hang power cleans, use a quick dip and hip drive to move the bar from above the knee to the shoulders. Feel free to go from your last lunge directly into your first clean. There is no requirement to complete the barbell work as a complex, but given the small rep count, you might choose to test a heavier weight than usual. If you are absolutely forced to break it up early, you may have gone too heavy. To scale, reduce the load on the bar or perform push-ups from your knees or an elevated surface.

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

Skill

Strict Weighted Pull-ups
5-5-5-3-3-3-2-2-1

Spend a few minutes today working up to a max effort weighted pull-up. If you are still working on getting your first pull-up use this time to complete several max sets of pull-ups with a band or set of rings resting about two minutes between attempts. 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
400m run
10 weighted sit-ups
20 burpees
10 weighted sit-ups

For the weighted sit-ups, hold the load close to your chest and focus keeping the movement strict. You won’t be able to help yourself by swinging the arms so test a few reps and make sure your weight works for you. If you are aiming for the sport standard, ensure your toes touch the bar without kipping or swinging to start. To scale, use a lighter weight for the sit-ups or perform standard sit-ups. If you’re unable to run swap it out for a 500m row or 1000m bike.

standard: 30/20 lb
rx: 50/35 lb
sport: strict toe-to-bar