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Skill8 minutes of:5 strict ring dips10 second ring support hold20 second L-sit Move straight from the last strict dip into the 10 second support hold, but take your time transitioning into and out of your L-sit. Go for quality on all three movements rather than total round count. Scale the dips with a band or […]

SkillEMOM for 10 minutes:3 touch and go power cleans Practice hanging onto the barbell from one rep to the next so that you can smoothly cycle through all 3 power cleans. Start each set right at the minute, and try not to spend too much time resting in the front rack between lifts; this drill […]

Workout of the DayAMRAP in 30 minutes:10 burpees200 meter farmer’s carry (one kettlebell and one dumbbell)10 burpees20 push upsRest 2 minutes Grab a kettlebell and dumbbell that are within 5-10 pounds of each other for the farmer’s carry. Scale the push ups so that you’re able to do small quick sets for the majority of […]

Workout of the DayJust one class today at 8:30 am!If you’re competing in the lifting meet, make sure you’re at the gym by 9:30 am. AMRAP in 20 minutes:10 front squats8 push jerks60 drag rope single unders Every 5 minutes, including at the start of the workout, run 500 meters. Use a barbell weight at […]

Skill5 rounds:One unbroken set of kipping pull ups1 minute restOne unbroken set of toes to bar1 minute rest Refer back to Friday, June 21st, and use the same scaling options that you did that day. Push to get a few more reps per set on each movement. If you didn’t do this back in June, […]

SkillEMOM for 4 minutes:Clean and Jerk Then 8 minutes to work up to a max clean and jerk Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be […]

Skill8 minute double under ladder5-10-15-20-25… etc double undersRest as needed between unbroken sets. It’s time to re-test the double unders with the same ladder progression that we did at the start of the jump rope work (Wednesday, June 19th). Pick a skill difficulty below and work your way up in set sizes; if you completed […]

SkillEMOM for 4 minutes:Squat snatch Then 8 minutes to work up to a max squat snatch Once you get through the 4 minute emom you can slow down the pace of your lifting and load up to a heavy single or one rep max. If you’re lifting in Saturday’s Olympic lifting meet, be sure to […]

Skill5 sets of:5 front squats, immediately into 5 strict pull ups Increase front squat weight by 5-10 pounds across the board over last week. Target ~65% of your max front squat if you haven’t done this skill piece yet. Rest about 2 minutes between rounds. This is our last day on this progression, so push […]

Workout of the Day8 rounds:1 minute of calories1 minute of rest2 minutes to run 200 meters Scale the run distance so that you have about a minute to rest after completing it in the 2 minutes allotted; this workout is structured so that the calories on the machine are the main push, while the run […]