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Workout of the DayAMRAP in 24 minutes:500 meter run30 weighted step ups (one dumbbell)15 strict pull ups You can hold the dumbbell any way you’d like for the step ups, but the rack position will likely be the most efficient. Make sure you’re able to move through reps of the step up without losing stability, […]

Workout of the Day5 rounds for time:25 sit ups15 thrusters Time cap: 21 minutes 10 lateral burpees at the start of the workout, and again every 3 minutes. This continues until the time cap, including after you finish the 5 rounds of sit ups and thrusters. The last set of lateral burpees starts at 18:00. […]

SkillTempo Back Squat7 sets of 3 reps 3 second descent, 3 second hold, fast up, 3 seconds between reps. Keep the weight relatively light on these back squats; the goal here is to get some good volume in with perfect movement, cadence, and positioning. Focus on moving up out of the freeze at the bottom […]

SkillEvery 2 minutes for 5 rounds:3 touch and go power snatches12/8 calories (row, bike, or ski) Go for a calorie count that lets you finish each round (power snatches included) in under one minute. Do your best to hit each set of 3 power snatches unbroken and then quickly transition onto your machine to finish […]

Skill10 sets of 3 strict pull ups (banded, unassisted, or weighted) Rest about a minute between sets. Increase the weight by 2.5-10 pounds from two weeks ago. Consider adding weight even if you’re still working on banded pull ups to help bridge the gap between bands. Workout of the Day3 rounds for time:20 kettlebell swings20 […]

SkillEvery 2 minutes for 5 rounds:3 touch and go power cleans12/8 calories (row, bike, or ski) Scale the calorie count so that you have at least a minute to rest before the next interval rolls around. Choose a power clean weight at which you can keep the sets of 3 unbroken and the transition to […]

SkillFront SquatOne set of 8One set of 10One set of 12 Target ~65% We’re in the last two weeks of the build-up in volume on front squats, and the goal is to work up to a heavy set of 12. The set of 8 and the set of 10 should be at a decently heavy […]

Workout of the DayAMRAP in 9 minutes:20 sit ups10 chest to bar pull ups Rest 3 minutes AMRAP in 9 minutes:20 sit ups20/15 calories Scale the pull ups to a slightly more challenging difficulty than you typically would in a workout; today is all bodyweight, and the pull ups have a relatively low-impact movement paired […]

Workout of the DayAMRAP in 18 minutes:5-10-15-20-25-30… etcPush upsWall balls After every round of push ups, and after every round of wall balls, complete 8 hang power cleans. The pattern for this workout will be:5 push ups plus 8 hang power cleans5 wall balls plus 8 hang power cleans10 push ups plus 8 hang power […]

SkillTempo strict press5 sets of 4 reps Fast up, 3 second hold at the top, 3 second descent, no pause at the bottom (rebound straight into the next rep). Target about 55-60% of your max, prioritizing excellent positioning and good speed out of the bottom of each rep. Rest 2-3 minutes between sets. Workout of […]