Author: Matt Pedri

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

Skill

EMOM for 10 minutes
1 hang squat clean from above the knee
+
1 hang squat clean from below the knee

Focus on maintaining a vertical torso and keeping the bar close to your body as you move through the two different hang positions. The first rep starts from above the knee, requiring a fast hip drive to get under the bar. For the second rep, lower the bar to just below the knee, focusing on keeping your weight in your heels and your back tight before initiating the pull. If you are still learning the squat clean, catch the bar high in a power position and then ride it down into a controlled squat

Workout of the Day

10 rounds of 30 seconds at each station
front squats
push presses
rest

Focus on keeping your elbows high to support the bar in the front rack during the squats and maintain an upright torso. On the push presses, use a quick dip and drive from the legs to move the weight overhead and finish with your arms and legs extended. The last rep of your front squats can lead directly into your first push press, but a single power clean at the start may help you settle into a larger set size. Plenty of opportunities to test out both. Since this workout involves high reps with a light bar, prioritize consistent movement.

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

Skill

Deadlift
2-2-2-2-2

Work up to a heavy set of two deadlifts today over five sets. You can also choose to stick with one weight for all sets rather than build as you go. Focus on a strong and controlled pull from the floor as well as a controlled descent going into your second rep.

Workout of the Day

AMRAP in 12 minutes
10 kettlebell swings
30 double unders

Choose a kettlebell weight that you could complete in 10 reps unbroken, though you may break the sets as needed. To scale the swings, reduce the load or perform Russian swings to eye level. If double-unders are not yet consistent, substitute with 60 single-unders or use a 4:1 ratio of single-unders to double-under attempts (e.g., 4 singles then 1 attempt).

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

Workout of the Day

AMRAP in 20 minutes
200m run
15 back squats
10 lateral burpees over the bar

Do your best to keep a steady pace through the squats and burpees and plan on using the run as a bit of recovery. For the back squats, choose a weight that allows you to complete the 15 reps in no more than two sets. To scale, reduce the weight on the bar or swap the run for a 250m row or 500m bike. If jumping is an issue, perform standard burpees or step over the bar instead of jumping.

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

Workout of the Day

AMRAP in 15 minutes

32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 pull-ups
32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
32 one-arm overhead walking lunge steps
20 alternating dumbbell snatches
20 muscle-ups

standard: 30/20 lb
rx, sport: 50/35 lb

This workout combines challenging bodyweight movements with heavy one-arm dumbbell work. It consists of three rounds of lunges and snatches, paired with progressively more difficult bodyweight movements. For the lunges, perform 32 steps while holding the dumbbell overhead, switching arms as needed but ensuring even distribution. Adjust the load or modify the movement to scale the snatch and lunge. Lunges can be done in front rack or goblet style, or the dumbbell can be omitted entirely. For the gymnastics work, each round can be scaled independently. Options include ring rows or banded pull-ups and strict pull-ups.

Skill

EMOM for 10 Minutes
[odd] 30 seconds of toe-to-bar
[even] 30 seconds of push-ups

We’re working on two upper body skills today. During the odd rounds spend some time working on your toe-to-bar, this can be either strict or kipping or scaled down to a v-up to work on midline strength. In the even rounds work for about 30 seconds getting as many push-ups as you can in that time but give yourself enough rest to get back up on the bar.

Workout of the Day

6 rounds of 1 minute at each station
two arm devil press
air assault for calories
rest

We’ll partner up today for this couplet. You’ll need two dumbbells for devil press and a bike that both of you can agree on the seat height. In groups of two, you’ll start on one of the two stations, rotating after one minute and resting at the same time. To scale the devil press, you can remove one of the dumbbells and alternate arms or even remove the dumbbells altogether and perform vanilla burpees.

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

Skill

EMOM for 10 minutes:
2 power snatches

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today. If you keep the bar light you can practice performing your reps as “touch and go”. If you do decide to bump up the weight you can guide the bar to the floor and take a few seconds before your second rep and repeat the movement or increase in small increments as you go.

Workout of the Day

AMRAP in 15 minutes
10-20-30-40-50 …
wall ball shots
sit-ups

15 minutes on the clock today for our pairing of wall balls and sit-ups. You’ll start with 10 of each and add 10 every round climbing as high as you can until we run out of time. When it comes to the wall balls large sets are okay but don’t be tied to any numbers, do your best to keep moving and break sets up as you need to.

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

Skill

12x30s
straight set of strict pull-ups

This is a quick interval so plan accordingly. The goal should be to hit a set number of strict pull-ups that feels repeatable but also challenging. If you have to drop a rep or two by the last couple rounds that’s ok! Use a band or opt for ring rows if you prefer.

Workout of the Day

AMRAP in 20 minutes
400m run
15 deadlifts
90 double unders

This workout might remind you of last weeks workout from Thursday. The double under set has been bumped up but the barbell movement is a little simpler. Choose a weight for the deadlift that allows you to get the 15 reps done in 2-3 sets. Scale the run and double unders first by volume if needed. Single unders are always great but do try to work in a few attempts at some double unders as you go.

st: 135/95 lb
rx: 185/135 lb
sp: 225/155 lb