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SkillFront Squat3 sets of 8 reps Target ~65-70% We’re bumping up the per-set volume of our front squats again, while keeping the same total count. Use the last few weeks of squats to make a judgement on what weight to use. If you weren’t able to make it in, then 65-70% is a reasonable ballpark […]

Workout of the DayFor time:500 m run40 alternating dumbbell power snatches500 m run40 single arm overhead lunges500 m run40 alternating dumbbell power snatches500 m run Time cap: 25 minutes Hold off on putting your equipment away until everyone finishes the workout; stick around to cheer on your neighbor! Use a dumbbell weight that you’re comfortable […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:8 toes to bar8 hang power cleans12 push ups Use a hang power clean weight that you’re consistently able to maintain sets of 4 on. Scale the range of motion of the toes to bar so that they never take more than 2 or 3 […]

Skill6 sets:4 strict pull ups4 kipping pull ups1 minute plank hold Rest a minute or two between sets. Scale the strict pull ups to banded or ring rows, and modify the kipping pull ups by either practicing just the kipping swing in isolation, or working on the full kipping pull up with a band. Try […]

SkillEMOM for 10 minutes:15 double unders plus one squat snatch Just like Tuesday’s clean work, we’re practicing snatches with a short jump rope buy-in each minute. Pick a volume and difficulty that you can complete in one easy and unbroken set in no more than about ten seconds. Practice a quick transition from your rope […]

Skill10 minutes of handstand practice Take 10 minutes to work on handstand skills at your own pace. Check in with your coach if you aren’t sure where to start, or if you’re shooting for a new skill that you haven’t tackled yet. Below is a list of handstand skills in roughly ascending order of difficulty. […]

SkillEMOM for 10 minutes:15 double unders plus one squat clean Choose a volume and difficulty of jump rope that you can confidently finish in one set in under 15 seconds; the jump rope is there as very light skill practice and a simple conditioning buy-in to each lift. Transition quickly from your rope to your […]

SkillFront Squat4 sets of 6 reps Target 70-75%, or up 5-15 pounds from last week (if you did it) Attempt to hit these squats at a slightly higher weight across the board than you did on last week’s. Be sure that you’re still able to maintain good body position throughout all 24 reps despite any […]

Workout of the Day3 rounds:2 minutes of toes to bar30 seconds of rest2 minutes of kettlebell snatches30 seconds of rest2 minutes of goblet lunges30 seconds of rest At the start of each 2 minute work interval, run 200 meters Scale the run to a distance that takes no more than about 1:20 to complete; you […]

Workout of the DayJust one big class at 9 am today! Come on in for coach Christine’s baby shower workout, and bring a pack of diapers (size 1-3) if you’re able! Stick around during the 10 am open gym for snacks and drinks. 2 rounds:4 minutes of Tabata calories4 minutes of Tabata medicine ball box […]