SkillEvery 2 minutes for 5 rounds:12/8 calories3 power snatches Today’s skill is the snatch version of Tuesday’s, and the evolution of last week’s work. Push the pace on the machine, but save just enough energy to quickly get on the barbell and knock out 3 consistent and precise reps with minimal time between them. Keep […]

Skill6 rounds:5-10 ring rows5-10 ring dipsWall walk plus a 10-20 second hold Rest about a minute between rounds Choose a difficulty for both the rows and the dips that lets you get 5-10 reps per round, but makes it quite tough to do so. Focus on keeping a hollow body position throughout the wall walks; […]

SkillEvery 2 minutes for 5 rounds:12/8 calories3 power cleans This week we’re tackling the same components as last week’s lifting intervals, but in the reverse order. Note that the power cleans do not have to be touch and go this week. Take an extra second after getting off of your machine to find your stability […]

SkillFront SquatOne set of 8One set of 10One set of 12 Target ~65%, or an increase of 5-15 pounds per set from last week This is the last session of our weekly volume progression for front squats; the goal here is to target a very heavy set of 12 without losing proper positioning. The sets […]

Workout of the DayAMRAP in 24 minutes:500 meter run30 weighted step ups (one dumbbell)15 strict pull ups You can hold the dumbbell any way you’d like for the step ups, but the rack position will likely be the most efficient. Make sure you’re able to move through reps of the step up without losing stability, […]

Workout of the Day5 rounds for time:25 sit ups15 thrusters Time cap: 21 minutes 10 lateral burpees at the start of the workout, and again every 3 minutes. This continues until the time cap, including after you finish the 5 rounds of sit ups and thrusters. The last set of lateral burpees starts at 18:00. […]

SkillTempo Back Squat7 sets of 3 reps 3 second descent, 3 second hold, fast up, 3 seconds between reps. Keep the weight relatively light on these back squats; the goal here is to get some good volume in with perfect movement, cadence, and positioning. Focus on moving up out of the freeze at the bottom […]

SkillEvery 2 minutes for 5 rounds:3 touch and go power snatches12/8 calories (row, bike, or ski) Go for a calorie count that lets you finish each round (power snatches included) in under one minute. Do your best to hit each set of 3 power snatches unbroken and then quickly transition onto your machine to finish […]

Skill10 sets of 3 strict pull ups (banded, unassisted, or weighted) Rest about a minute between sets. Increase the weight by 2.5-10 pounds from two weeks ago. Consider adding weight even if you’re still working on banded pull ups to help bridge the gap between bands. Workout of the Day3 rounds for time:20 kettlebell swings20 […]

SkillEvery 2 minutes for 5 rounds:3 touch and go power cleans12/8 calories (row, bike, or ski) Scale the calorie count so that you have at least a minute to rest before the next interval rolls around. Choose a power clean weight at which you can keep the sets of 3 unbroken and the transition to […]