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SkillEMOM for 10 minutes:Power snatch plus overhead squat Keep your feet from getting wider than your squat stance on the power snatch; if you can follow through directly into the overhead squat without adjusting your foot position, then you’ve hit a good landing. Limit your range of motion on both movements to accomodate shoulder flexibility […]

Skill10 sets of 3 strict pull ups (banded, unassisted, or weighted) Rest about a minute between sets. Continue your weight progression by bumping up a few pounds from the last time we did this (two Wednesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight […]

SkillEMOM for 10 minutes:Power clean plus split jerk We’re backing off the transition intensity on the Olympic lifts to focus on basic technique work for a few weeks. Practice landing in a position no wider than your squat stance on the power clean, and see if you can throw in a brief pause in the […]

Workout of the Day4 rounds for time:25 air squats25 hand release push ups25 air squats200 meter farmer’s carry (one kettlebell and one dumbbell) Time cap: 25 minutes Hold yourself to a strict standard on the hand release push ups, but scale to a difficulty at which you’ll be able to get through at least the […]

Workout of the DayEvery 10 minutes for 3 rounds:12 clean and jerks1,000 meter run When you finish the run, rest until the start of the next round. Record the slowest of your three times to the board and SugarWOD. Use a barbell weight that lets you finish the clean and jerks in no more than […]

SkillTempo strict press7 sets of 3 reps Fast up, 3 second hold at the top, 3 second descend, no pause at the bottom Use a light weight and focus on an explosive drive up and a controlled descent on each rep. Keep a tight core to avoid leaning back in the initial drive off the […]

SkillEvery 2 minutes for 5 rounds:12/8 calories3 power snatches Today’s skill is the snatch version of Tuesday’s, and the evolution of last week’s work. Push the pace on the machine, but save just enough energy to quickly get on the barbell and knock out 3 consistent and precise reps with minimal time between them. Keep […]

Skill6 rounds:5-10 ring rows5-10 ring dipsWall walk plus a 10-20 second hold Rest about a minute between rounds Choose a difficulty for both the rows and the dips that lets you get 5-10 reps per round, but makes it quite tough to do so. Focus on keeping a hollow body position throughout the wall walks; […]

SkillEvery 2 minutes for 5 rounds:12/8 calories3 power cleans This week we’re tackling the same components as last week’s lifting intervals, but in the reverse order. Note that the power cleans do not have to be touch and go this week. Take an extra second after getting off of your machine to find your stability […]

SkillFront SquatOne set of 8One set of 10One set of 12 Target ~65%, or an increase of 5-15 pounds per set from last week This is the last session of our weekly volume progression for front squats; the goal here is to target a very heavy set of 12 without losing proper positioning. The sets […]