Workout of the Day AMRAP in 8 minutes: 20 second L-sit 20 second arch hold 20 second handstand hold against the wall Modify each movement so that you can hold for the whole 20 seconds. Tuck your feet in on the L-sit to make it easier, tuck your elbows on the arch hold, and do […]

Workout of the Day Deadlift 6 sets of 3 reps Target 80-85%, or up 5-20 pounds from last week Rest about 2 minutes between sets, and keep an eye on your back position; don’t sacrifice safe form for a few more pounds. Workout of the Day For time: 21-15-9 Power clean Toe to bar 15 […]

Workout of the Day 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 Workout of the Day 4 […]

Workout of the Day EMOM for 10 minutes: Hang power snatch Power snatch Focus on good positioning and full extension on your hang power snatch, then keep that same positioning and extension on the second rep from the floor. Feel free to add weight across each round as long as your form doesn’t suffer. Workout […]

Workout of the Day 5 rounds: 90 seconds of alternating dumbbell power snatches 90 seconds of calories 90 seconds of rest At the start of the dumbbell snatch interval and the calorie interval, complete 46 drag rope single unders. Happy Birthday, Dagon! Use a dumbbell that you’re comfortable hanging on to for about a minute […]

Workout of the Day AMRAP in 25 minutes: 200 meter farmer’s carry (one KB, one DB) 30 weighted step ups (one DB only, no KB) 400 meter run Focus on your step ups when you’re choosing your weight; pick a dumbbell that you can hang on to for sets of 10-15 step ups, then choose […]

Skill Every 30 seconds for 12 rounds: 2 lateral burpees 1 power clean Last week you had 40 seconds to do 2 lateral burpees, a power clean, and a push jerk. Today you don’t have to do the push jerk, but you lose 10 seconds off the interval. This will feel substantially tighter, so don’t […]

Skill About 10 minutes of handstand practice Have some fun working on handstand skills or strength/stability drills with your coach! If you aren’t sure what to practice, talk to them and they’ll help you get sorted. Below is a list of drills in roughly ascending order of difficulty. Plank Box shoulder stand Box pike handstand […]

Skill 6 sets of 4 front squat Target 80%, or up 5-10 pounds from two weeks ago. Try to hold the same weight across all 6 sets if reasonable. Workout of the Day 5 rounds: 40 seconds of toes to bar 20 seconds of rest 40 seconds of calories 20 seconds of rest Modify the […]

Skill 7 sets of: 3 strict pull ups Max set of strict dips Rest about 90 seconds between sets. For both movements, use no weight and the same band set up (or lack thereof) that you ended on last week. Both of these movements should feel lighter and easier than where you ended up in […]