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Skill 5 sets of 5 strict press Target about 65% Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Tryt to hold the same weight across all 5 sets. Workout of the Day 2 rounds for time:20 hang power cleans500 meter run 15 minute time cap Pick a challenging but […]

Skill 6 rounds:2 tempo strict pull ups3-8 regular strict pull ups Tempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom. Rest about 90 seconds between rounds Scale the difficulty so that you can complete 3-8 strict pull ups without coming off the bar immediately after your 2 […]

Skill EMOM for 10 minutes:Power cleanFront squatSquat clean Today we’re piecing together the squat clean from the power clean and front squat. Try to catch your power clean with your feet in exactly the same stance that you squat with before standing up and following through with the front squat. Drop the bar to the […]

Workout of the Day 5 rounds:1 minute of calories1 minute of Russian kettlebell swings2 minutes to run 200 meters Shoot for a slightly heavier than normal weight on your swings today; the shorter range of motion will make it more manageable. Pick a run distance that you can finish in no more than about 1:15 […]

Workout of the Day AMRAP in 20 minutes:500 meter run57 sit ups500 meter run57 push ups Happy Birthday, Alex Tomaich! Last year we did this exact workout (on April 9th), but with 56 sit ups and push ups per round. We’re bumping that number up by 1 this year, though it might be a couple […]

Skill 6 rounds:15 seconds of power cleans45 seconds of rest15 seconds of lateral burpees45 seconds of rest The rx weight for the power cleans this week is proportionally slightly heavier than we had for the hang power snatches last week; it’s a less technically complex movement, so we’re pushing the load a little bit. Try […]

Skill AMRAP in 8 minutes20 second hollow hold20 second handstand hold Rest as needed between holds so that you can complete the full 20 seconds on the next one. Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall […]

Skill 6 rounds:2 tempo strict ring dips3-8 regular strict ring dips Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Rest about 90 seconds between rounds Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. […]

Skill EMOM for 10 minutes:Power snatchOverhead squatSquat snatch Use the power snatch and overhead squat to prime your body for connecting the two motions into the squat snatch that follows. As always, limit your range of motion on overhead squats and squat snatches based on your flexibility and stability in the overhead position. Workout of […]

Workout of the Day AMRAP in 20 minutes:200 meter farmer’s carry (one KB, one DB)20 push ups40 unweighted lunges Choose the dumbbell that you typically snatch, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. This is a great chance to challenge yourself on the push up difficulty! If you […]