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Workout of the DayFor time:27-21-15-9Toes to barWeighted box step over (single dumbbell) Every 3 minutes, including at the start of the workout, run 200 meters 21 minute time cap Scale the toes to bar to a difficulty that lets you complete quick sets of 3-5 reps while you’re fresh; you have 72 total reps of […]

Workout of the DayAMRAP in 24 minutes:500 meter run21 overhead squats12 strict pull ups1 minute rest Choose an overhead squat weight at which you’re able to complete 21 reps in 2 or 3 sets at most. Push the pace on both the pull ups and the runs; you have a minute of rest at the […]

Workout of the DayAMRAP in 12 minutes:8 hang power cleans25 double unders8 front rack lunges25 double unders Happy Birthday, Michela! We have a hand-picked selection of Michela’s favorites today, enjoy! Use a weight on the hang power cleans and front rack lunges that makes it very challenging to maintain unbroken sets; it’s ok to have […]

Skill6 rounds:25 seconds on1 minute off 3 thrusters, then max lateral burpees in remaining time. Squat clean thruster the first rep of each set. Pick a challenging thruster weight; you should always be able to do the three reps unbroken, but it should always be tough. As soon as you drop and stabilize your bar, […]

SkillDeadlift 3 sets of 8 reps 3 sets of 8 deadliftsRest 3-4 minutes between sets Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s sets. Take about a minute more rest between your sets this week than last week to recover from the extra per-set volume. Workout of […]

Skill6 rounds:5-7 strict pull ups (banded, unassisted, or weighted)5-7 strict ring dips (banded, unassisted, or weighted)Rest 1-2 minutes Pick a difficulty on both movements that lets you hang on to a challenging 5-7 reps across all 6 rounds. Transition quickly from the pull ups to the dips, and then take a minute or two to […]

SkillEMOM for 10 minutes:15 double unders2 power snatches (singles) Modify the jump rope difficulty so that you can always finish in 10 or 15 seconds. Transition quickly from the jump rope to the power snatches, and try to get them done with no more than about 5 seconds between reps. Workout of the Day5 rounds:45 […]

Workout of the DayFor time:1,000 meter run75 air squats50 devil presses75 air squats1,000 meter run 30 minute time cap If you’re thinking about scaling this workout, you should be considering how to cut the volume down to make it more manageable. The devil presses can be scaled to 35 reps total, the air squats can […]

Workout of the DayEvery 4 minutes for 6 rounds:40 double unders12 deadlifts200 meter run Pick a jump rope volume and difficulty that lets you finish in about 30 seconds each round. Scale the deadlifts so that you can do them either unbroken or in 2 quick sets; it should be on the heavier side, but […]

Skill5 sets of 5 tempo front squat3 second descent3 second holdFast up3 seconds between reps Target 50-60% of your max Focus on positioning today; keep the weight light enough that you can keep an upright torso throughout the lift, and avoid bouncing out of your pause at the bottom of each rep. Workout of the […]