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SkillEMOM for 10 minutes:Power clean plus split jerk There isn’t a prescribed pause on the split jerk today, but you should be able to freeze in your catch position and stay balanced. If you don’t feel like you’re able to do that, take the weight down or check in with your coach to sort out […]

Workout of the Day3 rounds:6 minutes to complete 800 m run/row/ski, or 2,000 m bike. Rest in remaining time.3 minutes to complete 400 m run/row/ski, or 1,000 m bike. Rest in remaining time. Record your slowest 800 and your slowest 400 for your score.

Workout of the DayAMRAP in 20 minutes:3-6-9-12-15-18-21…Clean and Jerks**After each round of clean and jerks, complete:30 sit ups60 double unders Pick a weight that lets you move through the clean and jerks in smooth, quick singles; it shouldn’t take you more than about 30 seconds to get through 3 reps. standard: 95/65rx: 135/95sport: 155/105overachiever: 185/135

Workout of the DayNote that we’ll be doing stretching after the workout for our skill work today AMRAP in 20 minutes:400 m run, row, or ski, or 1000 m bike21 kettlebell swings12 push ups Pick a kettlebell weight that lets you complete each round of swings in no more than two sets. standard: 20/12rx: 24/16sport: […]

SkillAMRAP in 7 minutes:5 strict pull ups20 second hollow hold Scale the pull ups to banded or ring rows so that you can complete 5 reps in no more than 20 or 30 seconds throughout the 7 minutes. Workout of the Day6 rounds:3 minutes of calories on the rower, bike, or ski erg1 minute of […]

Skill10 minutes of handstand practiceYour choice of handstand skill today! Ask your coach for suggestions if you aren’t sure what to practice, or work on your favorite handstand drill on your own. Workout of the DayAMRAP in 12 minutes:5 front squats15 lateral burpees75 single unders (see below) The jump rope in the workout today is […]

SkillEvery 45 seconds for 12 rounds:One hang squat clean plus one squat clean from the floor Focus on a tall, full extension in the jump on your hang squat clean, and then try to maintain that level of extension when you take the second rep from the floor. As always, prioritize form over load. Workout […]

Workout of the DayMemorial day hours:One class at 10 amOpen gym at 11 am AMRAP in 30 minutes, with a partner:40 sit ups30 squats20 burpeesOne partner working on the sit ups, squats, and burpees at a time. After you switch which partner is working on the bodyweight movements, the one who just got off of […]

Workout of the DayAMRAP in 20 minutes:200 m run with a med ball20 step ups with a med ball40 double unders Pick a jump rope difficulty that takes no more than about 30 seconds to complete each round. standard: 14/10, 24/20, single undersrx: 20/14, 24/20sport: 30/20, 24/20overachiever: 30/20, 24/20, drag rope double unders

Workout of the Day5 rounds:1 minute of box jumps1 minute of push presses1 minute of calories on the bike or rower1 minute of rest Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score. standard: 55/45, […]