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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 Scale the pull ups to a difficulty that lets you hit about 4-8 reps each round. If you completed this skill work last week, […]

Workout of the DayAMRAP in 25 minutes:500 meter medicine ball carry1 minute plank hold40 medicine ball step ups1 minute plank hold You won’t have to do any wall ball shots with your medicine ball today, so you can likely push the weight a little more than you otherwise would. Hold the ball any way 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 […]

SkillEvery 45 seconds for 8 rounds:One small set of toes to bar Work on finding a target height at which you can maintain sets of 4-6 reps across this whole interval; scaling toes to bar in a workout typically involves reducing the target height to one at which you can keep a good tempo in […]

SkillEMOM for 10 minutes:Squat clean thruster Practice transitioning directly from your squat clean into a thruster in one fluid movement. You’ll be doing a decent volume of thrusters in the workout today, and starting each set with a squat clean thruster will save you some time and energy in the front rack position. Save some […]

Skill10 minutes of handstand practice Work with your coach on building your handstand skillset; if you aren’t sure where to start, tell them what you’re comfortable working on and they can help you move to the next step in complexity and difficulty. Some handstand skills are listed below in roughly ascending order of difficulty. Box […]

SkillEMOM for 10 minutes:2 power snatches Get two quick reps in each minute in this skill work; don’t let yourself delay for more than a breath or two between the first power snatch and the second one. The goal is to keep the turnaround quick and the technique consistent. Keep in mind that you’re hitting […]

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 Scale the pull ups to a difficulty that lets you hit about 4-8 reps each round. We’ll be switching our push up superset progression […]

Workout of the DayAMRAP in 24 minutes:400 meter run40 Russian twists20 burpees to a plate40 Russian twists Grab a plate and settle into a steady pace for a long and lightweight workout. For your Russian twists, one tap of the plate against the ground equals one rep. One the burpee plate jumps, treat them just […]

2024 Hometown Hoedown: OverviewWe will have no classes or open gym time today, as it’s the Hometown Hoedown! If you’re competing, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing […]