Category: Workout of the Day

  • July 15, 2024

    Skill5 sets of:5 front squats, immediately into 5 strict pull ups Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds. We’ll be doing one more day of this progression next […]

  • July 14, 2024

    Workout of the DayAMRAP in 30 minutes:200 meter farmer’s carry (one kettlebell, one dumbbell)30 single arm dumbbell push presses (15 per side, switch every 5-15 reps)40 sit ups500 meter run Pick a dumbbell weight that you’re comfortable push pressing for sets of 5-10 in a row per arm, and then grab a kettlebell that’s within […]

  • July 13, 2024

    Workout of the Day5 rounds for time:10 deadlifts200 meter run25 wall balls1 minute rest 25 minute cap Call time as soon as you finish your 25th wall ball in the last round. Make sure you rest exactly (or at least) one minute each round; starting the next round before the minute is up wouldn’t be […]

  • July 12, 2024

    SkillEvery 45 seconds for 8 rounds:One set of toes to bar Nice and simple today; scale the target height of your toes to bar so that you can get 4-8 reps per round, and settle in for some good practice reps. Workout of the Day7 rounds:45 seconds of overhead lunges15 seconds of rest45 seconds of […]

  • July 11, 2024

    SkillEMOM for 10 minutes:Power clean with a 2 second pause below the knee on the way upSquat clean (no pause)Split jerk The purpose of the pause on the power clean is to force you to develop speed and strength higher up in the lift instead of relying on momentum built up off the floor. Follow […]

  • July 10, 2024

    SkillEMOM for 8 minutes:10 single undersOne set of double unders (no more that about 15 seconds)10 single unders Pick a skill difficulty for the double unders that lets you get 5-15 seconds of good practice in. Try to transition directly from the singles to the double unders and back again without breaking. The goal of […]

  • July 9, 2024

    SkillEMOM for 10 minutes:Power snatch with a 3 second freeze in the catchOverhead squat with a 3 second freeze in the bottom We’re spending some time practicing stability in the catch and squat positions for snatching. Limit your load and range of motion so that it isn’t agonizing to spend a full 3 seconds frozen […]

  • July 8, 2024

    Skill5 sets of:5 front squats, immediately into 5 strict pull ups Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds. Workout of the DayAMRAP in 7 minutes:15 sit ups20 Russian […]

  • July 7, 2024

    Workout of the DayAMRAP in 20 minutes:400 meter run1 minute plank hold20 devil presses Feel free to break up the plank hold into smaller chunks, but be sure to work through a total of 60 seconds before moving on to the devil presses. Alternate hands every rep on the devil press, and try to settle […]

  • July 6, 2024

    Workout of the DayEvery 5 minutes for 4 rounds:200 meter run5 squat cleans50 drag rope single unders5 squat cleans Track your times for each of the 4 rounds, and record the slowest. Use a very challenging weight for the squat cleans; it should definitely be heavy enough that you’re forced to do singles for the […]