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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 […]

SkillEMOM for 10 minutes:3 lateral burpees plus one squat snatch Building on last week’s power snatch version of this skill work, you’ll be pushing the range of motion into a full squat (or as close as you can get to it). Keep your burpees and transitions quick! Use a submaximal weight so that you can […]

Skill6 rounds:5-10 ring dips5-30 second ring support hold15-45 second L-sit Rest about a minute between rounds The idea of this skill work is to hit a submaximal but very challenging set of ring dips, a ring support hold, and then an L-sit on the floor, all in quick succession. Scale the difficulty of each so […]

SkillEMOM for 10 minutes:3 lateral burpees plus a squat clean Last week we hit this same set with power cleans and power snatches. This week we’re keeping an identical format but pushing the range of motion on the lifts. Try to keep the same fast burpees and quick transitions despite the greater demand on your […]