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Skill Every 45 seconds for 10 rounds: Hang power clean Power clean Drop the bar from the top of the hang power clean every round, and practice a quick setup for the power clean off the floor. 45 seconds will feel pretty short, so plan your loading ahead of time and don’t expect to go […]

Skill 10 sets of 3 strict ring dips Banded, unassisted, or weighted Rest about a minute between sets Try to bump up the difficulty just a little bit from last week’s 7 sets of 4. A great way to do this is to add a 2.5 pound or 5 pound plate to your body, whether […]

Workout of the Day AMRAP in 24 minutes: 400 meter run 20 front rack lunges 10 strict pull ups Use a front rack lunge weight that lets you finish the 20 reps in no more than 3 sets. Scale the strict pull ups to a difficulty that lets you do at least 2 or 3 […]

Workout of the Day 3 rounds: 3 minutes of kettlebell swings 3 minutes of calories 3 minutes of “rest” At the start of every 3 minute interval, including the “rest,” complete 12 burpees. Choose a manageable kettlebell swing weight, and keep a steady pace on the calories. If burpees aren’t your favorite thing in the […]

Skill 10 minutes of handstand practice Work on your handstands for 10 minutes, and get feedback from your coach if you aren’t sure what to practice! Below is a list of handstand drills in roughly ascending order of difficulty. Have fun, and be safe! Box shoulder stand Wall walk to handstand hold Handstand kick up […]

Skill 7 sets of 4 strict pull ups Banded, strict, or weighted Rest about a minute between sets Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! […]

Workout of the Day Happy New Year! We’re closed today, and will be back to regular hours tomorrow.

Skill Tempo deadlift 6 sets of 3 reps Fast up, 3 seconds at the top, 3 second descent, touch and go at the bottom Target about 75% of your max Be disciplined about staying on-tempo today. You will have to lift lighter than if you were doing regular deadlifts, so let the tempo dictate your […]

Skill 7 sets of 4 ring dips Banded, strict, or weighted Rest about a minute between sets Pick a difficulty that lets you hang on to sets of 4 across all 7 rounds, though it should get challenging by the end. If you’re very strong on this movement, consider adding some weight to it! Don’t […]

Workout of the Day AMRAP in 10 minutes: 25/20 calories 50 drag rope single unders Rest 3 minutes AMRAP in 10 minutes: 10 clean and jerks 50 drag rope single unders Record two sets of rounds and reps for today’s workout. Scale your clean and jerk weight to one that has you doing quick singles […]