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Workout of the DayFor time:35-30-25-20-15-10-5Kettlebell swingPush up 200 meter run after each full round (7 runs total) 25 minute time cap Use a kettlebell with which you’re able to hit quick sets of 10 throughout the workout. Scale the push ups to a difficulty that keeps you from dropping into singles for the majority of […]

Workout of the DayFor time:500 meter farmer’s carry, one dumbbell only40 lunges with your dumbbell, held any way300 drag rope single unders40 lunges with your dumbbell500 meter farmer’s carry, one dumbbell only 20 minute time cap Grab a dumbbell that you’re comfortable hanging onto for all 80 lunges in the workout. You can hold the […]

SkillAMRAP in 8 minutes:3 strict toes to bar3 kipping toes to bar20 second plank hold Scale the strict and the kipping toes to bar to the same target height. Feel free to drop off the bar between the strict and the kipping, but try to string them together without dropping if you’d like and extra […]

SkillEMOM for 10 minutes:Hang clean pullHang power cleanSplit jerk Target 70-75%% of your max power clean. Hit a strong extension on the hang pull, and then keep that speed and height on the hang power clean. Follow through from there with a split jerk to finish off the set. Workout of the DayAMRAP in 16 […]

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 10 minutes:Hang snatch pullHang power snatch Target 75-80% of your max power snatch. We’re going back to the basics to focus on generating power from the hip. Focus on a strong and tall extension on the hang snatch pull, and then keep that same speed and positioning on the hang power snatch. Workout […]

Skill5 sets of 5 deadlifts Target ~70% Immediately after each set of deadlifts, complete one hard set of strict pull ups or ring rows. Rest a minute or two between rounds This is our last day of the progression of deadlifts and pull up volume. Next week we’ll be switching to a similar format with […]

Workout of the DayAMRAP in 20 minutes:200 meter farmer’s carry (one kettlebell, one dumbbell)50 step ups This workout is pure grip and leg endurance; grab a kettlebell and a dumbbell that are within 10 pounds of each other for the carry, and leave them outside the gym when you get back to move on to […]

Workout of the Day4 rounds, 3:30 on, 1:30 off:Run 500 metersMax power cleans in remaining time Load your bar to the heaviest weight that you’re comfortable power cleaning in a conditioning context. Hit each run at a quick pace so that you can buy yourself some time on the power cleans when you get back […]

Skill5 rounds:One unbroken set of kipping pull ups1 minute restOne unbroken set of toes to bar1 minute rest The goal here is to scale both movements so that you can get at least 5 reps per set per movement, on average, across all 5 rounds. Use a band to scale the pull ups, and scale […]