Skill4 sets of 7 deadliftsRest 2-3 minutes between sets Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s 3×7 if you did it. This week’s bump in volume is more substantial than last week’s; keep the weight in that conservative 60-65% range to leave room to grow. Workout […]

Skill6 rounds:10 easy ring rows5 strict ring dips (banded, unassisted, or weighted)Rest 1-2 minutes between rounds Choose a difficulty for the dips that makes 5 reps per round hard to get in a single unbroken set, but manageable. Transition immediately from the ring rows to the dips each round. Workout of the DayFor time:21-15-9 squat […]

SkillEMOM for 10 minutes:15 double unders2 power cleans (singles, not touch-and-go) Start each double under set right at the start of the minute, and focus on a fast transition to your barbell rather than max weight. Scale the jump rope to a volume and difficulty that takes no more than 15 seconds to complete. Workout […]

Workout of the Day4 rounds for time:500 meter run21 box jump overs12 push jerks 28 minute time cap Grab a barbell weight that lets you finish each round of 12 push jerks in no more than 3 sets; the challenge in this workout should be in sustaining your pace across all 3 movements rather than […]

Workout of the DayAMRAP in 20 minutes:200 meter farmer’s carry (one dumbbell and one kettlebell)20 kettlebell deadlifts200 meter run20 alternating dumbbell power snatches Use a dumbbell that you’re comfortable hanging onto for sets of 10 power snatches, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. Try to keep your […]

Skill5 rounds:1 minute of calories15 seconds of rest1 minute of plank or rest15 seconds of rest Hang out in a plank position during the minute opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking […]

Skill5 rounds:15 seconds of thrusters45 seconds of rest15 seconds of lateral burpees45 seconds of rest Use a light enough weight on the thrusters that you can hang on to the bar for fast reps for the whole 15 seconds. Start at an aggressive pace on the lateral burpees, and finish the last 2 or 3 […]

Skill3 sets of 7 deadliftsRest 2-3 minutes between sets Target 60-65% of your max deadlift, or the same weight as last Wednesday’s 4×6 if you did it. Hanging on for one rep more than the 4×6 from last week shouldn’t be too challenging. Don’t be tempted to bump the weight up; there’s more to come. […]

Skill6 rounds:5 strict, banded, or weighted pull ups10 easy ring rowsRest 1-2 minutes between rounds Scale the pull ups (easier or harder) so that you can just barely complete all 5 reps in one unbroken set every round. As soon as you finish your pull up set, hop on a pair of rings for 10 […]

SkillEMOM for 10 minutes:3 touch and go power snatches We’re practicing barbell cycling on power snatches today; focus on moving smoothly through all three reps right at the beep rather than waiting, resting, and pausing to get more weight. It’s ok to get heavy with it, as long as you don’t lag behind the clock […]