Workout of the Day 5 rounds, 3 minutes on, 1 minute off:12 box jumps12 push jerks At the start of every 3 minute interval, run 200 meters before working on the box jumps and push jerks. Track your rounds and reps separately for each of the 5 intervals, and add them all up at the […]

Workout of the Day AMRAP in 20 minutes:500 meter run30 alternating dumbbell power snatches15 toes to bar Pick a dumbbell weight that you’re comfortable snatching for relatively high volume. Scale the range of motion on the toes to bar so that you can hang on to quick sets of at least 3-5 throughout the workout. […]

Skill 7 rounds:One set of hard strict pull ups (target: 3-5)One set of easy ring rows (target: 8-12) Rest 60-90 seconds We’re working two pulling movements today; you’ll start with a set of relatively challenging strict pull ups (banded, unassisted, or weighted) with the goal of hitting 3-5 reps. You’ll then immediately move on to […]

Skill EMOM for 10 minutes:Hang power cleanSplit jerk Remember to deadlift the barbell up to the hang and stand tall for a moment before starting your hang power clean. Practice catching the hang power clean with your feet no wider than your regular squat stance, and then follow through with a split jerk. Do your […]

Skill AMRAP in 8 minutes:20 second arch hold20 second L-sit20 second handstand hold Rest as needed between movements so that you can hold for the whole 20 seconds in the next effort. Scale each movement with that goal in mind as well. Workout of the Day 4 rounds:1:20 of front rack lunges1:20 of calories1:20 of […]

Skill EMOM for 10 minutes:Hang snatch high pullHang power snatch Focus on aggressive extension on the hang power snatches today. The high pull is there to prime a hard and fast drive before you follow through overhead on the second rep. Workout of the Day AMRAP in 14 minutes:30 sit ups25 kettlebell swings200 meter run […]

Workout of the Day Today is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day! Workout of the Day: With a partner, for time:Run 1 mile togetherComplete 100 pull ups total, switching any timeComplete 200 push ups total, switching any […]

Workout of the Day 4 rounds:1 minute plank hold1 minute of burpee box jumps2 minutes of calories1 minute of rest Try to hang on to the plank for the full one minute interval every round. You can drop right down from the plank into your first burpee when the burpee box jump interval starts. If […]

Workout of the Day 3 rounds for time:20 deadlifts40 medicine ball step ups500 meter run with your medicine ball 25 minute time cap Load your bar to a weight that lets you always hit a solid set of 5 on the deadlift. Try to keep a steady pace on your step ups and run despite […]

Skill EMOM for 8 minutes:Power clean plus two split jerks You’ll be lowering the barbell from overhead back to your front rack position for the second split jerk, so make sure that you’re comfortable doing so with the weight that you’re using. Cushion at the knees right as that bar comes down onto the shoulders. […]