Category: Workout of the Day

  • March 1, 2024

    SkillAMRAP in 8 minutes:8 toes to bar4 dumbbell snatches (right arm)4 dumbbell snatches (left arm)4 lateral burpees over the dumbbellRest 20-30 seconds We’re doing two things with this skill work: getting some toe-to-bar practice, and working on the details of tomorrow’s open workout. We typically do our dumbbell snatches alternating, so get used to hanging […]

  • February 29, 2024

    SkillEMOM for 10 minute:Hang power snatch plus power snatch Find an efficient and powerful position on the hang snatch, and then pass through that same position on your way up from the floor on rep number two. Feel free to drop the bar between reps, and work up to a heavy set if you’re feeling […]

  • February 28, 2024

    Skill8 rounds:4 ring dips (banded, strict, or weighted)20 seconds of handstand practice Rest about a minute between rounds If you’re confident on the movement, consider bumping up the challenge on the ring dips by adding an extra 5 or 10 pounds today. For the handstand practice, anything from wall walks to freestanding handstand holds is […]

  • February 27, 2024

    SkillEMOM for 10 minutes:Hang power clean plus power clean Use the first rep to practice your efficient driving position above the knee, and then keep that powerful positioning from the floor on the second rep. Feel free to drop the barbell between reps one and two. Workout of the Day7 rounds:40 seconds of single arm […]

  • February 26, 2024

    SkillFront Squat5 sets of 5 reps Target 70-75% of your max We’re dropping the tempo from our front squats and deadlifts for the next few weeks and getting some simple pogression work in during the Open. Try to hold at least 70% across all 5 work sets. Workout of the DayAMRAP in 10 minute:4 power […]

  • February 25, 2024

    Workout of the DayFor time:60 kettlebell swings1 mile run60 kettlebell swings 25 minute time cap Use a swing weight that lets you hit sets of ten throughout the workout with no more than 10-20 seconds of rest between sets. Challenge yourself on the run distance today; it can definitely be scaled down or switched to […]

  • February 24, 2024

    Workout of the DayAMRAP in 20 minutes:5 pull ups (strict or kipping)10 push ups15 air squats At the start of the workout, and again at the 10 minute mark:500 meter farmer’s carry with one kettlebell and one dumbbell. This twist on a classic benchmark workout has you starting the AMRAP with a carry all the […]

  • February 23, 2024

    Skill5 sets:2 tempo deadlifts (fast up, 3 sec hold at top, 3 sec descent, touch and go at bottom)3 regular deadlifts Rest ~2 minutes between rounds Target weight: 65-75% Be diligent about your tempo on the first two reps, and then hang on to the next 3 at a regular cadence. Start with a lighter […]

  • February 22, 2024

    SkillEMOM for 10 minutes:Hang power snatch plus hang squat snatch Focus on landing in a good squat stance on the power snatch, and then work your way into a lower catch position on rep two; if you don’t have the flexibility to hit full depth, then just try to make the second rep an inch […]

  • February 21, 2024

    Skill10 sets of 3 strict pull ups Rest about a minute between sets We’ll take about 15 minutes to work through these pull ups; feel free to add weight as you go if you find that unmodified sets of 3 are too easy. Remember that adding weight on top of whichever band you’re using is […]