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SkillEMOM for 10 minutes:Hang squat cleanSquat clean Practice a fast drop underneath the barbell on both reps in this complex. Be sure not to sacrifice full extension on your pull in either movement to achieve that speed, though; the first rep starting at the hang should make it easier to stand tall, feel your full […]

Skill7 rounds, 40 seconds on, 40 seconds off:10 alternating dumbbell power cleans,Then max double unders in remaining work time Scale the power cleans so that you can complete them in one unbroken set every round. Choose a jump rope difficulty that’s quite tough, but lets you get some good successful sets and reps. Record your […]

Skill5 rounds:30 seconds of strict pull ups30 seconds of rest30 seconds of hand release push ups30 seconds of rest Challenge yourself on both the pull ups and the push ups today; the constrained time that you’re working in means that even if you choose a very tough difficulty you’ll still be rescued by the clock […]

SkillFront Squat:5 sets of 2 tempo plus 3 regularTempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Increase 5-15 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets. We have one more week of this progression. Workout of the […]

Workout of the DayAMRAP in 20 minutes:500 meter run90 second plank hold30 box jumps Settle into a steady pace on this workout, and feel free to break up the plank into smaller chunks if needed. Tackling the plank in manageable 30 second intervals is a great way to work through it; just be sure that […]

Workout of the Day5 rounds, each for time:8 back squats200 meter run Rest 2-4 minutes between rounds You’ll be working out of a rack on the backsquats today, pushing through one quick but tough set before taking off on a fast 200 meter run. Use a barbell weight that lets you hit the 8 reps […]

Workout of the Day4 rounds:90 seconds of rowing for calories90 seconds of clean and jerks90 seconds of rest We have some slightly longer intervals on the rower today, so try to settle into a steady and sustainable rhythm. For your clean and jerks, scale the weight to something that has you doing consistent singles with […]

SkillEMOM for 10 minutes:Hang power snatchPower snatchOverhead squat Start each set with a deadlift before winding up and following through on the hang power snatch. Feel free to drop the barbell from overhead, and then try to keep the same explosive speed and positioning on the power snatch from the floor. Follow through with an […]

Skill7 rounds:One set of strict ring dips (4-8 reps)One L-hang or tuck hang on the bar (10-30 seconds)One minute of rest Modify the difficulty of the dips (with a band) and the L-hang (by tucking your legs) so that each effort falls within the ranges given above. Workout of the DayAMRAP in 10 minutes:30 crossovers12 […]

SkillFront Squat:5 sets of 2 tempo plus 3 regularTempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Increase 5-15 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets. Leave room to grow; we’ll be doing this for two more […]