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Skill 5 sets of 5 back squat Target about 65% Increase your weight by 5-10 pounds over the squats from 2 weeks ago. Try to hold the same weight across all 5 sets. One more round through the presses and squats starting next week! Workout of the Day 4 rounds:1 minute of hang power cleans1 […]

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 for time:200 meter run27 wall balls 16 minute time cap Why 27? 25 isn’t enough, and 30 is too many! Consider using a […]

Skill EMOM for 5 minutes:Squat snatchthen8 minute to work up to a heavy squat snatch Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. Practice catching as low as you’re able to securely go; […]

Workout of the Day AMRAP in 20 minutes:200 meter farmer’s carry (one KB and one DB)30 alternating dumbbell power cleans400 meter run Do your best to keep a quick pace on the farmer’s carry; the faster you move, the less time you’ll spend holding the weights. The power cleans are going to be tough on […]

Workout of the Day 4 rounds for time:12 push jerks1 minute plank hold500 meter run 24 minute time cap Use a challenging weight on your push jerks; it’s ok if you have to break them into 3 or 4 sets per round, as long as it never gets sketchy or degrades to singles. Accumulate a […]

Skill 7 rounds, 30 seconds on, 1 minute off:7 hang power snatches, then max lateral burpees in remaining time Keep your barbell light and move quickly through the 7 hang power snatches. Set it down rather than dropping it so that you can control the bounce and get immediately into your lateral burpees. Keep a […]

Skill 8×20 sec on, 10 sec off: arch hold8×20 sec on, 10 sec off: hollow hold You’ll be completing a full 4 minute interval of arch holds before rolling over and doing the same for hollow holds. Be dilligent about scaling the hollow hold so that you keep a compressed core and a lower back […]

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. Try to hold the same weight across all 5 sets. We’ll be doing one more round of this in two weeks’ time. Workout of the Day 3 rounds for time:400 meter […]

Skill 10 sets of 3 strict pull up Banded, unassisted, or weighted Rest about 60-90 seconds between sets Pick a difficulty that makes the 3 pull ups tough by the later rounds Workout of the Day 4 rounds:2 minutes of calories1 minute of devil presses1 minute of rest Use a dumbbell that you’re comfortable snatching […]

Skill EMOM for 10 minute:Squat cleanFront squat Work on your speed under the barbell and on catching in a precise squat-width stance, then follow up with an additional front squat. Feel free to go heavy as long as your form doesn’t suffer. Workout of the Day AMRAP in 10 minutes:4-8-12-16-20-24-28… etcPower cleans Before each round, […]