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Workout of the DayFor time:1,000 meter run25 push jerks50 lateral burpees25 push jerks1,000 meter run 30 minute time cap Use a barbell weight that lets you maintain quick sets of at least 5 reps throughout the push jerks. Be cautious of hitting large and fast sets on the push jerks right away; though the movement […]

SkillEvery 45 seconds for 8 rounds:One set of kipping pull ups Shoot for about 3-8 reps of the kipping pull up every round. If you’re new to the movement, a good starting point is to alternate between a set of 5-10 kipping swings in one round and a set of banded strict pull ups or […]

SkillEMOM for 10 minutes:Squat clean plus split jerk Work up to a heavy single or one rep max clean and jerk, but do your best to stay on the clock; next week you’ll have a chance to lift with less of a time pressure on the tempo. Workout of the Day5 rounds:1 minute of strict […]

Skill5 rounds:20 seconds of single unders10 seconds of rest20 seconds of double unders10 seconds of rest We’re alternating between single under and double under practice today; the single unders are there to give you a reset and force you to work at more than one speed. If you can go for twenty seconds of unbroken […]

SkillEMOM for 4 minutes:2 squat snatchesEMOM for 6 minutes:1 squat snatch Hit two lifts in each of the first 4 minutes, then drop down to 1 per minute for the last 6. Feel free to work up to a heavy single or one rep max if you’re up for it. Workout of the Day5 rounds […]

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. We’ll be doing one more day of this progression next […]

Workout of the DayAMRAP in 30 minutes:200 meter farmer’s carry (one kettlebell, one dumbbell)30 single arm dumbbell push presses (15 per side, switch every 5-15 reps)40 sit ups500 meter run Pick a dumbbell weight that you’re comfortable push pressing for sets of 5-10 in a row per arm, and then grab a kettlebell that’s within […]

Workout of the Day5 rounds for time:10 deadlifts200 meter run25 wall balls1 minute rest 25 minute cap Call time as soon as you finish your 25th wall ball in the last round. Make sure you rest exactly (or at least) one minute each round; starting the next round before the minute is up wouldn’t be […]

SkillEvery 45 seconds for 8 rounds:One set of toes to bar Nice and simple today; scale the target height of your toes to bar so that you can get 4-8 reps per round, and settle in for some good practice reps. Workout of the Day7 rounds:45 seconds of overhead lunges15 seconds of rest45 seconds of […]

SkillEMOM for 10 minutes:Power clean with a 2 second pause below the knee on the way upSquat clean (no pause)Split jerk The purpose of the pause on the power clean is to force you to develop speed and strength higher up in the lift instead of relying on momentum built up off the floor. Follow […]