SkillEMOM for 10 minutes:Power clean plus split jerk If you’re newer, use this as a chance to pause after the clean and focus on split jerk technique. More experienced lifters can practice following through directly into the split jerk from the power clean catch position without standing to reset first. Either way, keep the load […]

SkillStrict press5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a […]

Skill7 rounds:2 tempo ring dips, right into a set of regular ring dipsTempo: 3 second descent, 3 second hold, fast up, 3 second hold at topRest about a minute between rounds Scale the dip difficulty with a band or with your feet on the floor so that you get an average of 2-5 regular dips […]

SkillDeadlift5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe […]

Workout of the DayAMRAP in 24 minutes:30 sit ups20 kettlebell swings At 0:00, 8:00, and 16:00, run 1,000 meters You’ll likely spend a little over half of this workout on the runs, so make sure that you choose a distance that’s appropriate for you. Each run should be done within 5 or 6 minutes, leaving […]

Workout of the Day5 rounds for time:12 squat cleans200 meter runRest exactly 1 minute between roundsCall time at the end of your last run 25 minute time cap Choose a squat clean weight that you would typically do for quick singles in a workout. In the context of this workout, with the forced rest, it […]

Workout of the DayGym Closed!Happy napping!Back to regular hours tomorrow.

Workout of the DayJust one class today at 9 am, with open gym from 10-11. Happy Thanksgiving! Workout:4 rounds of 5 minutes on, 2 minutes off:10 goblet lunges10 push ups10 goblet squats10 push ups At the start of each interval, complete:Round 1: 20 burpeesRound 2: 25 burpeesRound 3: 30 burpeesRound 4: 35 burpees Use a […]

Skill5 rounds:3-5 hard strict pull ups5-10 easy strict pull ups or ring rowsRest 1-2 minutes We’re doing one last repeat of last Tuesday’s pull up work today; try to increase on the number of “hard” strict pull ups by 1 rep per round over last week, ideally keeping the “easy” strict pull ups the same. […]

Skill~10 minute of handstand practice Spend the time working on whatever drills you find challenging. Below is a list of handstand drills in roughly ascending order of difficulty. If you aren’t sure where to start, ask your coach! PlankBox shoulder standPike handstand off boxWall walkWall facing handstand kick upCrow standCartwheelHandstand walkFreestanding handstand hold Workout of […]