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 […]

Skill 10 sets of 3 strict pull up Banded, unassisted, or weighted Rest about 60-90 seconds between sets Pick a difficulty that makes the 3 pull ups tough by the later rounds Workout of the Day 4 rounds:2 minutes of calories1 minute of devil presses1 minute of rest Use a dumbbell that you’re comfortable snatching […]

Skill EMOM for 10 minute:Squat cleanFront squat Work on your speed under the barbell and on catching in a precise squat-width stance, then follow up with an additional front squat. Feel free to go heavy as long as your form doesn’t suffer. Workout of the Day AMRAP in 10 minutes:4-8-12-16-20-24-28… etcPower cleans Before each round, […]

Workout of the Day AMRAP in 8 minutes:16 alternating dumbbell hang power snatches8 box jump overs Rest 4 minutes AMRAP in 8 minutes:20/16 calories8 box jump overs You have a relatively small number of box jump overs to tackle each round, so try to move quickly through them if you’re comfortable pushing the pace. Stay […]

Workout of the Day 3 rounds for time20 deadlifts100 drag rope single unders40 wall balls100 drag rope single undersRest exactly 1 minute after each round before starting the next.Time ends when you finish the last drag rope single unders in round 3 20 minute time cap Choose a deadlift weight that lets you finish the […]

Skill 5 rounds:20 seconds of power cleans40 seconds of rest20 seconds of lateral burpees40 seconds of rest Hang on to touch and go power cleans if you’re comfortable with that technique at this weight. You might find it to be substantially harder to keep touch and go reps with this 20 second interval compared to […]

Skill 5 rounds:30 seconds of handstand practice30 seconds of rest30 second L-sit30 seconds of rest Pick any handstand drill that you’d like to work on for the 30 second interval and get some time in upside down. If you aren’t sure what to tackle, go with a wall walk or a handstand kick up against […]

Skill 5 sets of 5 back squat Target about 65% Increase your weight by 5-15 pounds over the back squats from 2 weeks ago. Tryt to hold the same weight across all 5 sets. Workout of the Day AMRAP in 14 minutes:14 box jumps14 medicine ball step ups14 medicine ball sit ups Find a steady […]