Workout of the DayAMRAP in 16 minutes:12 front rack lunges12 lateral burpees80 drag rope single unders Work for 45 seconds, then break and rest for 15 seconds, for the whole 16 minutes. You’ll pick up wherever you left off when you resume the next 45 second work interval, and your score for this will be […]

SkillTempo Back Squat5 sets of 4 reps 3 second descent, 3 second hold, fast up, 3 seconds between reps. Target a little under the weight of Monday’s front squats, or roughly 55-65% of your back squat max. This shouldn’t feel like a super hard effort; we hit large front squat sets on Monday and loads […]

SkillEMOM for 10 minutes:3 lateral burpees plus one power snatch The focus on this skill work is the same as Tuesday’s was for the clean; get through your burpees quickly and transition onto your barbell for a smooth and submaximal lift. If you aren’t able to finish the 3 lateral burpees in less than 10 […]

Skill10 sets of 3 strict pull ups (banded, unassisted, or weighted) Rest about a minute between sets. Bump the weight up by 2.5-10 pounds from the last time we did these (two weeks ago) if you feel up for it. Weight can be added even if you’re doing banded pull ups! It’s a great way […]

SkillEMOM for 10 minutes:3 lateral burpees plus one power clean We’re continuing the gear shift towards more transition and cadence practice in our Olympic lifting sets with a lateral burpee buy-in this week. The burpees should be as quick as you can manage, and over in 12 seconds or less; cut the reps down to […]

SkillFront Squat3 sets of 8 reps Target ~65-70% We’re bumping up the per-set volume of our front squats again, while keeping the same total count. Use the last few weeks of squats to make a judgement on what weight to use. If you weren’t able to make it in, then 65-70% is a reasonable ballpark […]

Workout of the DayFor time:500 m run40 alternating dumbbell power snatches500 m run40 single arm overhead lunges500 m run40 alternating dumbbell power snatches500 m run Time cap: 25 minutes Hold off on putting your equipment away until everyone finishes the workout; stick around to cheer on your neighbor! Use a dumbbell weight that you’re comfortable […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:8 toes to bar8 hang power cleans12 push ups Use a hang power clean weight that you’re consistently able to maintain sets of 4 on. Scale the range of motion of the toes to bar so that they never take more than 2 or 3 […]

Skill6 sets:4 strict pull ups4 kipping pull ups1 minute plank hold Rest a minute or two between sets. Scale the strict pull ups to banded or ring rows, and modify the kipping pull ups by either practicing just the kipping swing in isolation, or working on the full kipping pull up with a band. Try […]

SkillEMOM for 10 minutes:15 double unders plus one squat snatch Just like Tuesday’s clean work, we’re practicing snatches with a short jump rope buy-in each minute. Pick a volume and difficulty that you can complete in one easy and unbroken set in no more than about ten seconds. Practice a quick transition from your rope […]