Month: August 2026

Skill

12x30s
2 strict press
OR
straight set strict handstand push-up

Today’s skill session focuses on building strict overhead pressing strength. You can choose to work on strict presses with a barbell or strict handstand push-ups. If you’re opting for handstand push-ups, aim for a small sustainable amount of reps per interval, ensuring good form. If you’re using a barbell, select a weight that allows you to complete two clean reps each minute without turning the rep into a push press.

Workout of the Day

10 rounds of 30 seconds at each station
Air assault bike for calories
Push-ups
Alternating dumbbell hang clean
Rest

Today’s workout is a ten round interval with three stations and rest built in. You’ll have thirty seconds at each movement to score as many reps as possible. Keep the intensity high and try to match your numbers each round. Choose a dumbbell weight you are comfortable withand scale push-ups as needed so you can stay moving for a good portion of the thirty second interval.

standard: 40/25 lb, push ups on 20″ box
rx: 50/35 lb, push ups from toes
sport: 65/45 lb, SHSPU

Skill

Back Squat 3-3-3-3-3

Today we’re working on 5 sets of 3 back squats. You can choose build to a heavy triple or stick with one challenging weight across all 5 sets . Choose a weight that allows for solid mechanics and controlled movement, aiming for around 80-85% of your 1-rep max for more experienced lifters. Remember to ALWAYS use spotters if you are testing your limits today.

Workout of the Day

AMRAP in 15 minutes:
12 kettlebell swings
9 box jumps
6 toe-to-bar

Choose a kettlebell that allows you to swing the 12 reps unbroken when fresh, while ensuring your form stays solid. Box jumps can be scaled by box height as well as swapping the movement out completely with an Air Assault Bike if you aren’t jumping today. Spend some time practicing toes to bar before the workout starts to find the right scaling option for this movement. If you can’t hang from the bar try a v-up or a medicine ball sit up instead.

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

skillcon

With a clock set for 20 minutes
1000m run
50, 40 or 30 pull ups
then
AMRAP in your remaining time of
10 clean and jerks
10 lateral burpees

You’ll start today’s workout with a long run and a large set of pull ups. After completing the “buy in” make your way to your barbell to work through sets of clean and jerks and lateral burpees for the remainder of the 20 minutes.

standard: 115/85 lb., 30 pull-ups
rx: 135/95 lb., 40 pull-ups
sport: 155/105 lb., 50 pull-ups

SWEAT

E3MOM for 12 minutes
1500/1000m bike
then
E3MOM for 12 minutes
550/500m row
then
E3MOM for 12 minutes
100m run + 20 box jumps + 100m run

skillcon

With a clock set for 20 minutes
1000m run
50, 40 or 30 pull ups
then
AMRAP in your remaining time of
10 clean and jerks
10 lateral burpees

You’ll start today’s workout with a long run and a large set of pull ups. After completing the “buy in” make your way to your barbell to work through sets of clean and jerks and lateral burpees for the remainder of the 20 minutes.

standard: 115/85 lb., 30 pull-ups
rx: 135/95 lb., 40 pull-ups
sport: 155/105 lb., 50 pull-ups

Skill

EMOM for 10 minutes
2 front squats

Choose one weight for all ten sets or build as you go. We’ll take the bar from the rack for this skill work and can partner up to share bars in bigger classes. Focus on an upright torso and full depth squat for each rep.

Workout of the Day

With a clock set for 12 minutes
1 minute of kettlebell swings
1 minute of wall ball shots
2 minutes of kettlebell swings
2 minutes of wall ball shots
3 minutes of kettlebell swings
3 minutes of wall ball shots

In bigger classes the order of movements can be switched to share equipment and space if needed. Half of the workout happens in the final two intervals so plan accordingly and save a little in the tank.

standard:16/12 lb, 24/16 kg
rx: 20/14 lb, 28/20 kg
sport: 25/20 lb, 32/24 kg

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 momentum and then progressively raise the knees and feet up towards the bar across a few reps.

Workout of the Day

for time
50-40-30-20-10 *
sit-ups
step ups

*200m run before every round

Today’s workout is a descending couplet of two bodyweight movements with fairly high volume for each. You’ll start each round with a short run. Step-ups can be scaled with a lower box if you find the standard heights are too tall. Remember that you can also scale the volume of the whole workout by skipping the round of 50 and making this a four-round workout of 100 reps each. If evening classes are too hot for running you can switch out the 200m runs for a 4-500m bike.

standard: 20/20″”
rx: 24/20″”
sport: 24/20″, 30-25-20-15-10 GHD Sit up”

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

We’ll practice two overhead movements today. The push press will likely be the limiter so use that lift as your guide when adding weight. Focus on a vertical dip and drive for both movements and a fast drop and punch with the arms for your split jerk.

Workout of the Day

AMRAP in 12 minutes
1-2-3-4-5-6…
deadlift
push-up

You’ll want your deadlift weight to be pretty manageable today. You should be able to make it fairly far through the ladder with unbroken reps with the weight you choose. Find the most difficult push up you can do while still moving through your reps at a decent pace.

standard: 155/105 lb.
rx: 185/135 lb.
sport: 225/155 lb., strict hspu

Skill

EMOM for 10 minutes
10 double unders then
straight set of strict pull-ups

Today is a chance to practice double unders and get some pulling volume in. Strict pull ups, banded pull ups or all good options. Depending on your comfort level with double unders you can adjust the number down to a smaller set or plan for 10 singles with one double under attempt.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 box jumps
6 alternating dumbbell snatches
9 air squats

We’ve got a pretty straight forward triplet today. Do your best to keep your transitions quick to maximize your rounds in each 3 minute window. Focus on full range of motion squats and use those reps as a chance to catch your breath before moving on to the box jumps and snatches. If you can’t jump choose between either step ups or bike calories.

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

Skill

20x30s
1 hang squat clean

Complete one squat clean every 30 seconds for 20 rounds. If you’re unable to squat you can do hang power cleans instead. Focus on an explosive hip drive and a quick and controlled drop under the bar. Drive your chest and elbows up as you stand to complete each lift.

Workout of the Day

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

Select your weight today based on the strict press. Make sure you can complete all four reps unbroken when the workout starts and through at least a few rounds after that. If you are forced to do single reps at any point you have gone too heavy. Scale the burpees with a step over if needed or just stay in place for the burpees if they are hard enough on their own. The lunge can be done with no weight or even with a light dumbbell rather than the barbell to make things a little more manageable.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb

Workout of the Day

with a clock set for 21 minutes
at 0:00
row 1000/750m then max reps one arm alternating devil press
at 7:00
bike 2500/2000m then max reps of weighted dumbbell step ups
at 14:00
run 1000m

You’ll be working through three stations today, with seven minutes to complete a lengthy buy-in and max reps of a movement at stations 1 and 2. At station 1, you’ll start on the rower before transitioning to your dumbbell and knocking out as many reps as you can of alternating devil presses with your remaining time. At station 2, you’ll start on the bike and grab your dumbbell again to complete as many step-ups as you can with your remaining time.

To finish it off, we’ll all head out on a run at the 14-minute mark, down to Cantrill and back. When it comes to the bike and the rower, adjust the distance if you need to so that you finish with about 3 minutes left for reps at both of those stations. In the end, your score will be your total reps across stations 1 and 2, as well as your time for the final run.

standard: 40/25 lb, 20″/20″
rx: 50/35 lb, 24″/20″
sport: 65/45 lb, 24″/20″