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Workout of the DayJust one class at 9 am today, with open gym from 10 until noon. Workout of the Day:5 rounds, 5 minutes on, 2 minutes off, with a partner:30 step ups (total)30 syncro sit ups30 step ups (total)15 syncro burpees Pick up where you left off each time you start back up after […]

Workout of the Day5 rounds for time:200 meter run16 push presses12 kipping pull ups 20 minute time cap Use a barbell that lets you complete the 16 push presses in no more than 3 sets throughout the workout. Scale the kipping pull ups by adding a band or switching to ring rows; the target is […]

Workout of the DayAMRAP in 20 minutes:100 foot suitcase lunge (one dumbbell, one kettlebell)400 meter run Pick a pair of weights that let you do walking lunge steps with a solid upright torso and not too much stutter stepping. The 100 foot lunge will be from the garage doors to roughly where the towel baskets […]

SkillBack Squat5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on […]

SkillEMOM for 10 minutes:Slow pull power cleanPower clean This drill combination for the power clean helps you find accurate positioning and good timing on the slow pull rep, and then replicate that on the regular speed clean. The bar should be close in to the legs as you pass the knees, and your speed shouldn’t […]

SkillStrict Press5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on […]

Skill5 rounds:3-5 hard strict pull ups5-10 easy strict pull ups or ring rowsRest 1-2 minutes You’ll be tackling two different difficulties of pull ups in this bodyweight strength work. You might do unassisted pull ups for the “hard” reps and banded pull ups for the “easy” reps, or lightly banded pull ups for “hard” and […]

SkillDeadlift5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the […]

Workout of the DayFor time:21-18-15-12-9-6-3Kettlebell swingGoblet squat200 meter run after each round 21 minute time cap Pick a comfortable kettlebell weight so that you can hang on for large sets throughout the workout. If you’re strong on the movement, try pushing for unbroken swings and unbroken goblet squats every round, with a quick rest between […]

Workout of the Day10 rounds:45 seconds to complete 3 power cleans45 seconds of lateral burpees Choose a challenging weight on your power cleans today; you should be able to complete all 3 reps as steady singles within the 45 seconds with time to spare, but it’s ok if that gets tough over the 10 rounds. […]