SkillEMOM for 10 minutes:15 double unders plus one squat clean Choose a volume and difficulty of jump rope that you can confidently finish in one set in under 15 seconds; the jump rope is there as very light skill practice and a simple conditioning buy-in to each lift. Transition quickly from your rope to your […]

SkillFront Squat4 sets of 6 reps Target 70-75%, or up 5-15 pounds from last week (if you did it) Attempt to hit these squats at a slightly higher weight across the board than you did on last week’s. Be sure that you’re still able to maintain good body position throughout all 24 reps despite any […]

Workout of the Day3 rounds:2 minutes of toes to bar30 seconds of rest2 minutes of kettlebell snatches30 seconds of rest2 minutes of goblet lunges30 seconds of rest At the start of each 2 minute work interval, run 200 meters Scale the run to a distance that takes no more than about 1:20 to complete; you […]

Workout of the DayJust one big class at 9 am today! Come on in for coach Christine’s baby shower workout, and bring a pack of diapers (size 1-3) if you’re able! Stick around during the 10 am open gym for snacks and drinks. 2 rounds:4 minutes of Tabata calories4 minutes of Tabata medicine ball box […]

SkillAMRAP in 8 minutes:20 double unders20 second L-sit Transition back and forth between the double unders and the L-sit on your own for 8 minutes, taking just enough time to rest to give yourself a good shot at completing each set unbroken and with good form. Scale the double unders to a volume and difficulty […]

SkillEMOM for 10 minutes:2 squat snatches Practicing catching in the bottom of your overhead squat today, even if you aren’t able to get all the way down because of flexibility restrictions. Focus on hitting a locked out overhead position right as you hit the bottom of your squat, so that there’s no pressout of the […]

Skill10 sets of 3 strict pull ups Banded, unassisted, or weighted Shoot for another small increase in weight (2.5-10 pounds) from the last time you did this, even if you’re using a band. Take a minute or so to rest between sets, and do your best to avoid kickstarting the movement with a mini-kip. Workout […]

SkillEMOM for 10 minutes:2 sets of power clean plus split jerk We’re getting overhead with the clean and jerk today. Focus on precise and consistent footwork, and be willing to take the weight back down a bit if your technique suffers after an increase in load. Mastering the footwork in the split jerk requires lots […]

SkillFront Squat:4 sets of 6 reps Target ~70-75% You’ll be shifting to more reps per set on the front squats this week; use the 5×5 squat sets that we’ve done in the past couple of weeks as a reference. You should be able to make it through all 4 sets of 6 without losing excellent […]

Workout of the DayAMRAP in 24 minutes:400 meter run20 alternating dumbbell hang clean and jerks40 double unders20 alternating dumbbell hang clean and jerks Use a dumbbell weight that you’re quite confident with; you should never have to break down to sets smaller than ten at a time on the hang clean and jerk. Scale the […]