Skill 7 rounds, 30 seconds on, 1 minute off:5 touch and go power cleans, then max lateral burpees in remaining time Focus on efficient and quick touch and go cleans, then set your bar down right where you need it and go straight into your lateral burpees. Keep a strong pace on the burpees until […]

Workout of the Day AMRAP in 20 minutes:400 meter run20 box jumps20 kettlebell swings Try to spread your effort evenly across all 3 movements and all 20 minutes today. Modify the box jump to step ups if you have issues with that movement, and scale the kettlebell weight to one that lets you maintain sets […]

Skill 5 sets of 5 back squat Target about 65% Increase your weight by 5-10 pounds over the squats from 2 weeks ago. Try to hold the same weight across all 5 sets. One more round through the presses and squats starting next week! Workout of the Day 4 rounds:1 minute of hang power cleans1 […]

Skill 10 sets of 3 strict ring dip Banded/weighted Rest about 60-90 seconds between sets Add 5-10 additional pounds over what you used 2 weeks ago Workout of the Day 4 rounds for time:200 meter run27 wall balls 16 minute time cap Why 27? 25 isn’t enough, and 30 is too many! Consider using a […]

Skill EMOM for 5 minutes:Squat snatchthen8 minute to work up to a heavy squat snatch Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. Practice catching as low as you’re able to securely go; […]

Workout of the Day AMRAP in 20 minutes:200 meter farmer’s carry (one KB and one DB)30 alternating dumbbell power cleans400 meter run Do your best to keep a quick pace on the farmer’s carry; the faster you move, the less time you’ll spend holding the weights. The power cleans are going to be tough on […]

Workout of the Day 4 rounds for time:12 push jerks1 minute plank hold500 meter run 24 minute time cap Use a challenging weight on your push jerks; it’s ok if you have to break them into 3 or 4 sets per round, as long as it never gets sketchy or degrades to singles. Accumulate a […]

Skill 7 rounds, 30 seconds on, 1 minute off:7 hang power snatches, then max lateral burpees in remaining time Keep your barbell light and move quickly through the 7 hang power snatches. Set it down rather than dropping it so that you can control the bounce and get immediately into your lateral burpees. Keep a […]

Skill 8×20 sec on, 10 sec off: arch hold8×20 sec on, 10 sec off: hollow hold You’ll be completing a full 4 minute interval of arch holds before rolling over and doing the same for hollow holds. Be dilligent about scaling the hollow hold so that you keep a compressed core and a lower back […]

Skill 5 sets of 5 strict press Target about 65% Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. We’ll be doing one more round of this in two weeks’ time. Workout of the Day 3 rounds for time:400 meter […]