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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 […]

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 […]