Workout of the Day 5 rounds:1 minute of calories1 minute of Russian kettlebell swings2 minutes to run 200 meters Shoot for a slightly heavier than normal weight on your swings today; the shorter range of motion will make it more manageable. Pick a run distance that you can finish in no more than about 1:15 […]

Workout of the Day AMRAP in 20 minutes:500 meter run57 sit ups500 meter run57 push ups Happy Birthday, Alex Tomaich! Last year we did this exact workout (on April 9th), but with 56 sit ups and push ups per round. We’re bumping that number up by 1 this year, though it might be a couple […]

Skill 6 rounds:15 seconds of power cleans45 seconds of rest15 seconds of lateral burpees45 seconds of rest The rx weight for the power cleans this week is proportionally slightly heavier than we had for the hang power snatches last week; it’s a less technically complex movement, so we’re pushing the load a little bit. Try […]

Skill AMRAP in 8 minutes20 second hollow hold20 second handstand hold Rest as needed between holds so that you can complete the full 20 seconds on the next one. Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall […]

Skill 6 rounds:2 tempo strict ring dips3-8 regular strict ring dips Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Rest about 90 seconds between rounds Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. […]

Skill EMOM for 10 minutes:Power snatchOverhead squatSquat snatch Use the power snatch and overhead squat to prime your body for connecting the two motions into the squat snatch that follows. As always, limit your range of motion on overhead squats and squat snatches based on your flexibility and stability in the overhead position. Workout of […]

Workout of the Day AMRAP in 20 minutes:200 meter farmer’s carry (one KB, one DB)20 push ups40 unweighted lunges Choose the dumbbell that you typically snatch, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. This is a great chance to challenge yourself on the push up difficulty! If you […]

Workout of the Day Every 5 minutes for 5 rounds:8 clean and jerks400 meter run Load your bar so that you’re debating between quick singles and one or two sets to get through the clean and jerks. They should be over within a minute, leaving you plenty of time to finish your run and rest […]

Skill 6 rounds:15 seconds of hang power snatches45 seconds of rest15 seconds of lateral burpees45 seconds of rest We’re working on barbell cycling and burpee speed here. Do your best to hang on to the bar for the full 15 seconds, and practice a quick and efficient wind up from the overhead position. Move as […]

Skill 5 rounds:1 minute of supine box planks, weighted1 minute of regular planks on the floor, unweighted Rest about 90 seconds Move immediately from the supine planks to the regular planks each round. Try to add a little more weight to the supine planks than you worked with 2 weeks ago, if that seems reasonable. […]