Category: Workout of the Day

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

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.