Skill Front squat 3 sets of 10 reps Try to use the same weight as two weeks ago, or about 65% of your max. Rest 2-3 minutes between sets, and don’t go so heavy that you start losing good positioning at the tail end of your 10 reps. Workout of the Day For time: 10-20-30-40 […]

Skill 7 sets of: 3 strict ring dips Max set of strict pull ups Rest about 90 seconds between sets. Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups, and try to get a few more than […]

Skill EMOM for 10 minutes: Slow pull clean high pull Slow pull power clean Split jerk We’re adding a split jerk to the mix to round out this barbell complex. Keep the weight manageable (65-75%) and focus on precise timing. Workout of the Day AMRAP in 8 minutes: 60 drag rope single unders 10 deadlifts […]

Workout of the Day 5 rounds: 90 seconds of box jumps 90 seconds of air squats 90 seconds of calories At the start of every 90 second interval, complete 20 Russian twists with a plate. Add up all of your box jump, squats, and calories at the end of the workout. Settle into a pace […]

Workout of the Day 4 rounds for time: 400 meter run 12 hang squat cleans 18 minute time cap If you did Monday’s workout, then consider using the same weight today; it should be a tough weight for a hang squat clean, and it’s ok if you need to break up the 12 reps into […]

Skill 6 rounds: 45 seconds of calories 15 seconds of rest 45 seconds of plank or rest 15 seconds of rest If you want to treat this more like sprint work, then push the pace hard on the machine and then take total rest in the opposite 45 second interval. Alternatively, dial back the pace […]

Skill AMRAP in 8 minutes 20 second hollow hold 20 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 […]

Skill Deadlift 4 sets of 8 reps Target about 65% of your max Don’t push too heavy today; you should be able to hold the same weight across all 4 work sets. Workout of the Day 3 rounds for time: 150 drag rope single unders 20 push ups 25 alternating dumbbell power snatches 18 minute […]

Skill 7 sets of: 3 strict ring dips Max set of strict pull ups Rest about 90 seconds between sets. See if you can bump up your total pull up count from what you got two weeks ago. Workout of the Day AMRAP in 10 minutes: 21 thrusters 12 toes to bar Keep the thruster […]

Skill EMOM for 10 minutes: Slow pull snatch high pull Slow pull power snatch We’re practicing good positioning by slowing down the pull off the floor to take a full 3 seconds before we pass the knee and accelerate through the hip. Use the high pull to prime the tempo and positioning, and then follow […]