Month: September 2026

Skill

EMOM for 10 minutes
2 back squats

We’ll be working from a rack for today’s fast-paced lifting session. You’ll complete two back squats EMOM for ten minutes. There’s a quick turnaround between sets, so target a slightly lower weight than if you were lifting without a clock. Remember to review back squat safety and spotting so if you do go heavy, you’ll be able to re-rack the bar with assistance.

Workout of the Day

AMRAP in 15 minutes
10 wall ball shots
7 kettlebell swings
4 kettlebell weighted step ups

Today’s workout is a tough combo of movements with fairly small set sizes. Because the set sizes are small, this is a great opportunity to test out a heavier weight than you might normally use if you are feeling up for it. Either way, remember there are multiple ways to scale each movement. When it comes to wall ball shots, they can be scaled to air squats. With kettlebell swings, you can adjust not only the weight but the height of the swing as well. For step ups, you can use a lower box, lighter weight, or even ditch the weight altogether. In the end, your score will be your total number of rounds and reps completed in 15 minutes.

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

Skill

12x45s
1 power snatch with a 2-second pause at the knee + 1 hang power snatch

Today’s skill work is a difficult two position snatch drill. Start by pulling the bar from the floor with your hips and shoulders rising together. Pause briefly at the knee before creating vertical drive by aggressively opening your hips. Reset your stance and safely lower the bar to the hang position before starting the second snatch.

Workout of the Day

with a clock set for 12 minutes
1 minute of rowing for calories
1 minute of box jumps
2 minutes of rowing for calories
2 minutes of box jumps
3 minutes of rowing for calories
3 minutes of box jumps

Your workout today features an ascending interval time format where you’ll work for 1, 2 and then 3 minutes at each of two stations. Consider that your first couple of rounds are just a warm up so be careful not to go all out in those first few minutes. In the end your score is your total number of reps across all six stations.

standard: 20/20″ box
rx: 24/20″ box
sport: 24/20″ box

Skill

EMOM for 10 minutes
3 strict press followed by a max set of bent over rows

We’ll be working from the floor today so you can use the same barbell for both movements. Start with a moderate weight on your strict press that you can maintain across all ten rounds. After completing your three reps, immediately transition into as many bent over rows as possible before the next minute starts. You may reset the bar on the floor if needed but follow yourself quickly so that you have time to rest in each minute.

Workout of the Day

AMRAP in 15 minutes
5 power cleans
10 toe-to-bar
15 air squats

Choose a weight for the power cleans that you can perform with quick singles rather than touch-and-go reps. Toe-to-bar can be scaled to sit-ups or v-ups if hanging from the bar isn’t happening today. When it comes to air squats, be sure you maintain the same movement standard throughout the workout rather than progressively scaling by reducing depth.

standard: 115/85 lb, hanging knee raises
rx: 135/95 lb
sport: 155/105 lb

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
lateral burpees over dumbbell
dumbbell goblet lunge steps

rest 2 minutes

AMRAP in 12 minutes
2-4-6-8-10 …
push-ups
kettlebell swings

If our class is large today we’ll get into pairs to share dumbbells and kettlebells and the order of the workouts can be switched for one partner. You’ll want a kettlebell that you’re comfortable swinging for larger sets and a dumbbell that you can hang on to for big lunge sets as well.

standard: 40/25 lb, 24/16 kg.
rx: 50/35 lb, 28/20 kg.
sport: 65/45 lb, 32/24 kg.

Workout of the Day

10 rounds of 30 seconds at each station
air assault bike for calories
power snatch
drag rope double unders
rest

Today’s workout is an interval-style piece with three different stations and built-in rest. You’ll want to choose a weight for the power snatch that has you working in quick singles so you can maximize your reps in the 30-second window. Keep the bike at a high but sustainable pace. If you’re new to double unders, this is a great opportunity to work on the movement by making several attempts in the 30-second window. In the end, your score is the total number of reps completed across all 10 rounds.

STRENGTH

5 sets not for time
back squat, front squat, goblet or double DB squat:
3 tempo squats w/3 second descent
5 1 & 1/4 squats
7 regular squats
(all reps done as one set)
rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
10-8-6-4-2 (AHAP)
two handed single dumbbell curl
two handed single dumbbell row
then
Max set of bench dips after each set
Rest 2+ minutes after each set

Workout of the Day

AMRAP in 20 minutes
50 wall ball shots
400m run
30 power cleans

Choose a wall ball weight and height that you are comfortable with and be smart about the way you approach the 50 reps in each round. If needed decrease the total number from 50 down to 30 or 40. You’ll also want a weight on the barbell that you are familiar with so that you can get through the 30 in quick singles or small sets.

standard: 95/65 lb., 16/12 lb. to 9′
rx: 135/95 lb., 20/14 lb. to 10’/9′
sport: 155/105 lb. to 10’/9′

SWEAT

5 rounds of 90s on 30s off
50′ walking lunge steps + max bike calories
then
5 rounds of 90s on 30s off
25 sit ups + max row calories
then
5 rounds of 90s on 30s off
20 ring rows + max burpees

Skill

Deadlift
1-1-1-1-1

Work up to a heavy single deadlift today. If you’re feeling good, go for a new 1RM or just hit a few heavy singles at a weight you’ve done before. Make sure to spend time on your set up and focus on a smooth pull from the floor driving through the floor with your legs.

Workout of the Day

AMRAP in 12 minutes
10 one arm alternating devil press
15 box jumps

Choose a dumbbell you are comfortable with today for the devil press. Focus on a smooth transition between reps as you transfer the dumbbell into the other hand and be sure to get your feet up nice and close to your dumbbell before standing up to snatch it overhead. Box jumps can always be switched to step ups if needed but if you’re looking to keep intensity a bit higher like jumping does feel free to grab a bike and do 8-10 calories instead.

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

Skill

EMOM for 10 minutes
1 hang power clean + front squat

Each rep today will start with a deadlift and clear pause standing tall before heading into your hang power clean. After completing the lift, keep the bar at your shoulders and knock out one front squat. The addition of the front squat definitely bumps up the difficulty so take that into account when deciding how much weight to add in each round.

Workout of the Day

AMRAP in 20 minutes
400m run
20 weighted step ups
10 strict pull-ups

Grab a dumbbell and a box for today’s 20 minute workout. Choose a weight you are comfortable with for large sets of step ups. For the pull ups you will want to find a version that allows you to work through each set of ten at a reasonable pace. Single reps are totally fine if the rest between each is fairly short. Whatever you choose to do, make sure that you can complete full range of motion reps for each pull up.

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

Skill

EMOM for 10 minutes
4 lateral burpees + 1 power snatch

You’ll start each minute today with 4 lateral burpees over your bar before completing one power snatch. If you’re comfortable with this lift you can add weight in each round. if you’re new to snatching, keep things light and focus on technique. After your burpees take a quick couple of breaths and then practice the same set up before each lift.

Workout of the Day

AMRAP in 12 minutes
30 double under
10 kettlebell swing

Choose a kettlebell that you are comfortable with for ten consecutive swings when you are fresh. You’ll also want to be fairly confident with your double under set size. Choose a number that you can complete in 30-45 seconds. Do your best to keep transitions short and your pace fairly consistent throughout 12 minutes.

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

Skill

E2MOM for 10 Minutes
8/5 calorie air assault
then straight set of kipping pull-ups

We’re repeating a skill from last week but this time with kipping pull ups instead of kipping toes to bar. As always the kipping pull ups can be scaled as needed. The two minute window should allow for a hard effort on the bike followed by one good set of pull ups and some time to rest and recover before your next round.

Workout of the Day

5 rounds with 1 minute at each station:
row for calories
two arm dumbbell thruster
rest

If classes are large the order of today’s workout can be switched to allow for sharing rowers or sets of dumbbells. Choose a set of dumbbells for the thrusters that allow for large sets within the minute window. In a workout like this it’s good to have a focus on the rower or a goal for how many calories you are shooting for in each minute. Focus on good form on your rower to be as efficient as possible.

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