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Skill EMOM for 10 minutes:Hang snatch high pullHang power snatch Focus on aggressive extension on the hang power snatches today. The high pull is there to prime a hard and fast drive before you follow through overhead on the second rep. Workout of the Day AMRAP in 14 minutes:30 sit ups25 kettlebell swings200 meter run […]

Workout of the Day Today is Memorial Day; we’ll be running one big class at 9 am, with open gym from 10 until noon. Closed the rest of the day! Workout of the Day: With a partner, for time:Run 1 mile togetherComplete 100 pull ups total, switching any timeComplete 200 push ups total, switching any […]

Workout of the Day 4 rounds:1 minute plank hold1 minute of burpee box jumps2 minutes of calories1 minute of rest Try to hang on to the plank for the full one minute interval every round. You can drop right down from the plank into your first burpee when the burpee box jump interval starts. If […]

Workout of the Day 3 rounds for time:20 deadlifts40 medicine ball step ups500 meter run with your medicine ball 25 minute time cap Load your bar to a weight that lets you always hit a solid set of 5 on the deadlift. Try to keep a steady pace on your step ups and run despite […]

Skill EMOM for 8 minutes:Power clean plus two split jerks You’ll be lowering the barbell from overhead back to your front rack position for the second split jerk, so make sure that you’re comfortable doing so with the weight that you’re using. Cushion at the knees right as that bar comes down onto the shoulders. […]

Skill 10 minutes of handstand practice Get some feedback from your coach and work on your handstand skills for about 10 minutes. Work on your favorite drill that you’ve been practicing, or pick something familiar from the list below and try to move to the next skill with your coach. In roughly ascending order of […]

Skill 5 sets of 5 back squat Target about 65% Increase your weight by 5-15 pounds over the back squats from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of back squats in this progression. Workout of the Day AMRAP in 12 minutes: 60 drag […]

Skill 10 sets of 3 strict ring dip Banded/weighted Rest about 60-90 seconds between sets Add 5-10 additional pounds over what you used 2 weeks ago Workout of the Day 4 rounds:0:40 of power cleans1:20 of rest0:40 of calories1:20 of rest Grab a power clean weight that would normally have you doing steady singles, and […]

Skill EMOM for 8 minutes:2 power snatches, dropping the bar between reps We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today; drop the bar and take a few seconds before your second rep, then stay tight and focused to get it overhead again. Workout of the Day 4 rounds […]

Workout of the Day For time: 50 Russian kettlebell swings1000 meter run50 goblet squats1000 meter run50 Russian kettlebell swings 25 minute time cap Use a kettlebell that you’re comfortable hanging onto for sets of 10-20 on the swings; you’ve got a lot of time on the kettlebell today, so make sure you aren’t being too […]