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SkillEMOM for 8 minutes:10 single undersOne set of double unders (no more that about 15 seconds)10 single unders Pick a skill difficulty for the double unders that lets you get 5-15 seconds of good practice in. Try to transition directly from the singles to the double unders and back again without breaking. The goal of […]

SkillEMOM for 10 minutes:Power snatch with a 3 second freeze in the catchOverhead squat with a 3 second freeze in the bottom We’re spending some time practicing stability in the catch and squat positions for snatching. Limit your load and range of motion so that it isn’t agonizing to spend a full 3 seconds frozen […]

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. Workout of the DayAMRAP in 7 minutes:15 sit ups20 Russian […]

Workout of the DayAMRAP in 20 minutes:400 meter run1 minute plank hold20 devil presses Feel free to break up the plank hold into smaller chunks, but be sure to work through a total of 60 seconds before moving on to the devil presses. Alternate hands every rep on the devil press, and try to settle […]

Workout of the DayEvery 5 minutes for 4 rounds:200 meter run5 squat cleans50 drag rope single unders5 squat cleans Track your times for each of the 4 rounds, and record the slowest. Use a very challenging weight for the squat cleans; it should definitely be heavy enough that you’re forced to do singles for the […]

SkillAMRAP in 8 minutes:3 strict pull ups3 kipping pull ups20 second plank hold Scale your strict pull ups with a band or by doing ring rows; 3 unbroken reps should be possible across the whole AMRAP. Practice the kipping swing or a banded kipping pull up if you aren’t quite there on the unassisted kipping […]

Workout of the DayJust one class at 9 am today, with open gym from 10 am until noon. Workout of the Day:4 rounds for time, with a partner:500 meter plate run together40 syncro air squats30 burpee plate jumps total, alternating any time 30 minute time cap Use a 10, 15, or 25 pound plate You […]

SkillEMOM for 10 minutes:15 double undersPower cleanFront squat We’re spreading our double under practice across our lifting days to accomodate the holiday this week. Pick a volume and difficulty of jump rope that you can easily complete in about 15 seconds or less. You can definitely challenge yourself on the skill that you tackle, but […]

SkillEMOM for 10 minutes:15 double undersPower snatchOverhead squat We’re spreading our double under practice across our lifting days to accomodate the holiday this week. Pick a volume and difficulty of jump rope that you can easily complete in about 15 seconds or less. You can definitely challenge yourself on the skill that you tackle, but […]

Skill5 sets of:5 front squats, immediately into 5 strict pull ups Target ~65% of your max front squat. Rest about 2 minutes between rounds. We’ll be doing this front squat/ pull up set every Monday for 4 weeks; the goal is to increase the front squat weight from one week to the next, so stick […]