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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 […]

SkillEMOM for 4 minutes:Clean and Jerk Then 8 minutes to work up to a heavy single on clean and jerk Work on establishing a heavy single or max weight clean and jerk in this skill work. Any style of clean and any style of jerk are fine for today’s skill. You’ll stay on the clock […]

SkillToday is Juneteenth, so we’ll be running just one class today at 9 am, with open gym from 10-12. 8 minute double under ladder5-10-15-20-25… etc double undersRest as needed between unbroken sets. We’re starting a double under progression that will fall on Wednesdays for the next 6 weeks. Use today to establish a baseline for […]

SkillEMOM for 4 minutes:Snatch (squat or power) Then 8 minutes to work up to a heavy single of power snatch or squat snatch. Work on establishing a heavy single or max weight snatch in this skill work. You’ll stay on the clock for the first 4 minutes, and then are free to slow down the […]

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 Just one more week of this deadlift/strict pull up progression before a slight switch in focus. Try to add a few reps to your […]