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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 […]

Workout of the DayRegular schedule through 1 pm today, but we’ll be closed during the 4:30 and 5:30 pm to prepare for the hoedown. If you’re competing tomorrow, 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 […]

SkillAMRAP in 8 minutes:4 toes to bar15 second hollow hold4 kipping pull ups15 second arch hold Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity. Feel free to scale the number and the difficulty of both movements; the goal is to be able to jump up and get through […]

SkillEvery 90 seconds for 7 rounds:20 double undersOne easy set of wall balls (about 6-10 reps)Rest for the remainder of the 90 seconds Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity. Choose a jump rope volume and difficulty that you can complete in 15 seconds or less. Select […]

SkillEMOM for 8 minutes:2 lateral burpees2 clean and jerks Today’s work reviews some common and frequently tested skills without overdoing the volume or intensity. Keep the weight relatively light, and focus on quick burpees and a smooth and immediate transition to the clean and jerks. Singles or touch and go are both fine here. Check […]