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Skill5 rounds:1 minute of calories15 seconds of rest1 minute of plank or rest15 seconds of rest Hang out in a plank position during the minute opposite the calories if you want a lower-intensity conditioning and core skill piece. If you’re up to push your limits on pacing and power output, then rest instead of planking […]

Skill5 rounds:15 seconds of thrusters45 seconds of rest15 seconds of lateral burpees45 seconds of rest Use a light enough weight on the thrusters that you can hang on to the bar for fast reps for the whole 15 seconds. Start at an aggressive pace on the lateral burpees, and finish the last 2 or 3 […]

Skill3 sets of 7 deadliftsRest 2-3 minutes between sets Target 60-65% of your max deadlift, or the same weight as last Wednesday’s 4×6 if you did it. Hanging on for one rep more than the 4×6 from last week shouldn’t be too challenging. Don’t be tempted to bump the weight up; there’s more to come. […]

Skill6 rounds:5 strict, banded, or weighted pull ups10 easy ring rowsRest 1-2 minutes between rounds Scale the pull ups (easier or harder) so that you can just barely complete all 5 reps in one unbroken set every round. As soon as you finish your pull up set, hop on a pair of rings for 10 […]

SkillEMOM for 10 minutes:3 touch and go power snatches We’re practicing barbell cycling on power snatches today; focus on moving smoothly through all three reps right at the beep rather than waiting, resting, and pausing to get more weight. It’s ok to get heavy with it, as long as you don’t lag behind the clock […]

Workout of the DayAMRAP in 24 minutes, with a partner:400 meter run togetherPartner one completes 16 swings and 16/12 cals while Partner two restsPartner two completes 16 swings and 16/12 cals while Partner one rests Use a kettlebell that you can hang onto for 16 swings if you absolutely have to when you’re fresh. It’s […]

Workout of the DayEvery 10 minutes for 3 rounds:18 front squats1,000 meter run Pick a challenging but sustainable weight on the front squats; it should be heavy enough that you can’t do the 18 reps unbroken, but light enough that it doesn’t take more than 3 fast sets. Push for a quick pace on the […]

Skill5 sets of 5 tempo back squat:3 second descent3 second holdFast up3 seconds between reps Target 50-60% of your max across all 5 sets Keep the weight light enough that this never feels like a shakey or maximal effort. Workout of the DayAMRAP in 10 minutes:4 power cleans8 toes to bar Use a heavy enough […]

Workout of the DayAMRAP in 8 minutes:10 thrusters10 lateral burpees Today you’ll be doing a short and intense workout first, followed by longer conditioning work at a submaximal effort. Scale your thrusters so that they never take more than two sets to complete, and do your best to keep a strong pace throughout the workout. […]

Skill4 sets of 6 deadliftsTarget 60-65% of your maxRest 2-3 minutes between sets Nice and simple start to a volume progression today; hold 60-65% across all 4 sets rather than increasing weight. Workout of the Day5 rounds:90 seconds of box jumps90 seconds of calories Start each 90 second interval with 30 double unders. Choose a […]