Month: May 2026

Skill

10 rounds through the following
15 second assault bike sprint
15 second rest
15 second hollow hold
15 second rest

share bikes if classes are large and swap the order of the movements. Push the pace on the bike if you can!

Workout of the Day

AMRAP in 15 minutes
200m run
10 toes to bar
10 front rack lunge steps

Choose a weight for the barbell and a scaling option for the toes to bar that allows you to keep moving at a reasonable pace through each set of 10. If you are unable to hang from the bar you can do a slightly larger set of medicine ball sit ups or v-ups.

standard: 75/55 lb.
rx: 95/65 lb.
sport: 135/95 lb.

Skill

EMOM for 10 minutes
2 back squats

spend 10 minutes at one weight completing two back squats every minute for 10 minutes or add weight as you go. Your recovery time will feel shorter as each minute goes on so make sure you can guarantee each set of two as you fatigue. This is not the time to work up to a 2RM for the day, keep things a little lighter and focus more on volume than weight.

Workout of the Day

6 rounds with 1 minute at each station
row for calories
double dumbbell push press
rest

if classes are large, rowers and dumbbells can be shared and the order of the workout can be adjusted. Choose a set of dumbbells that you can complete larger sets with so that you are working through a good amount of the minute. Settle in on your rower and have a goal here so that you don’t waste time at this station.

Skill

deadlift
2-2-2-2-2

spend some time working up in weight to a heavy deadlift double today. Focus on a controlled pull from the floor for each rep. If you want to keep things on the lighter side consider a different rep scheme of 5 sets of 5.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
5 push ups
3 pull-ups
10 Russian kettlebell swings

Pull ups can be kipping or strict but choose an option for both that allow you to keep moving at a decent pace for each 3 minute interval. If you’re using a band for your pull ups make sure you can get in and out of it quickly, otherwise a ring row or jumping pull up could be a good option. For the Russian swings you’ll be swinging the kettlebell up to shoulder height. Keep moving and do your best to keep each round as consistent as possible!

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

Skill

EMOM for 10 minutes
10 double unders then
1 power clean

Spend 10 minutes working up to a strong effort power clean with a quick buy in of double unders every round. If you are new to double unders this is a great opportunity to practice the movement. Give yourself a 15 second cap in every round before you move on to the clean.

Workout of the Day

AMRAP in 15 minutes
3 power cleans
6 lateral burpees
9 air squats

Power cleans can be scaled by lowering the load. To scale the lateral burpees, step back and step up instead of jumping, or perform straight-arm up-downs. To scale the air squats, reduce the depth of the squat.

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

Workout of the Day

3 rounds of 6minutes on 2 minutes off
10 step ups
7 kettlebell swings
4 box jumps

This workout consists of 3 rounds where you will work for 6 minutes and rest for 2 minutes. To scale the step-ups, use a lower box. To scale the kettlebell swings, reduce the weight or swing to eye level. If jumping is an issue swap out the box jumps for calories on the air assault bike and keep the intensity high!

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

Workout of the Day

AMRAP in 20 minutes
3-6-9-12-15 … *
squat cleans
push-ups

*21 sit ups after every round

Spend some time squat clean technique and good solid push up form before today’s workout. Your coach will give you guidance on weight so that you feel like you’re working evenly between the barbell and your push ups. At the end of each round you’ll complete a set of sit ups. The rep count for the sit ups won’t change but your squat clean and push up reps will go up by 3 each round.

standard: 95/65 lb.
rx: 135/95 lb.
sport: 165/115 lb., ring dips

Skill

12x45s
2 power snatches

You can choose to complete your two lifts as quick singles or a touch and go set. Focus on a controlled pull from the floor, explosive hip drive and a quick turnover as you lock out the bar overhead.

Workout of the Day

3 rounds of 5 minutes on 1 minute off
400m run
100 double unders
max reps alternating devil press

Spend some time before the workout practicing double unders and coming up with a plan for yourself that will challenge you but also leave you with plenty of time with the dumbbell in each round. You’ll want to budget (roughly) 2-2:30 for the run, 1:30 with the jump rope and then the remainder of your time doing devil press. Make sure to adjust the jump rope reps or the run if needed to guarantee time at your dumbbell!

standard:40/25 lb.
rx: 50/35 lb.
sport: 65/45 lb.

Skill

EMOM for 10 minutes
:20s of strict press or strict HSPU

choose between two skills today for our ten minute EMOM. If you choose strict press you’ll want to go with a weight that allows you to work for the majority of the 20 second work period.

Workout of the Day

10 rounds of :30s at each station
pull-ups
goblet lunge steps
rest

You can choose between kipping pull ups or strict pull ups for the workout today. Choose a scaling option here that keeps you moving during each work period. Jumping pull ups, banded pull ups or ring rows are always a good choice. For the goblet lunges you’ll hold a kettlebell goblet style while either stepping back, stepping forward or walking to complete your lunges. Your score today will be total reps at the end of ten rounds.

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

Skill

12x45s
2 hang squat cleans

Another great day to practice hook grip if you’re not already doing it! You’ll be on a 45 second timer today and completing 12 sets of 2 hang squat cleans. Practice fast elbows as you drop under the bar and travel all the way down into your squat for both reps. Add weight as you go if things are feeling good.

Workout of the Day

AMRAP in 15 minutes
15 wall ball shots
5 deadlifts

Choose a deadlift weight that you are fairly comfortable with for sets of five throughout the majority of the workout. Take a second after your 15 wall balls to set up for your deadlift to guarantee a strong position as you pull the bar from the floor.

standard: 16/12 lb., 155/105 lb.
rx: 20/14 lb., 185/135 lb.
sport: 25/20 lb., 225/155 lb.

Skill

EMOM for 10 minutes
3 front squats

work from the rack for this ten minute EMOM of front squats. If classes are large find someone to pair up with that is close to your same height and planning to squat similar weights. Plan to either choose one weight for all 30 squats or add weight as you go to work up to a challenging set of 3 over ten sets.

Workout of the Day

AMRAP in 20 minutes
200m run
15 push press
10 lateral burpees

Choose a weight for the push press that allows you to get through each set of 15 in 2-3 sets, even when you are fatigued at the end. Practice a strong dip and drive before pressing the rest of the way out with your arms rather than dropping under the bar like you would with a push jerk. Burpees can be scaled by stepping over the bar rather than jumping or skip the bar altogether and just stay on one side the whole time for your burpees.

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