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SkillAMRAP in 8 minutes:4 strict toes to bar4 kipping toes to bar20 seconds of handstand practice Scale the range of motion on both the strict and the kipping toes to bar so that you’re able to complete all 8 reps of the sequence without dropping down. Try not to let your body move past a […]

SkillEMOM for 10 minutes:Slow pull power clean plus power clean The goal of this drill sequence is to establish excellent positioning for your explosive drive on the first lift with a nice and slow pull off the floor. You’ll then try to replicate that positioning at full speed on the second rep. Feel free to […]

SkillFront Squat5 sets of 5 repsTarget 70-75% of your max, plus 5-15 pounds from two weeks ago Bump the weight up from our previous squat session if you felt confident on the movement. If you didn’t make it last time, stick to the 70-75% range without that modification. Rest a couple of minutes between sets. […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:200 meter run10 toes to barMax devil presses in the remainder of the 3 minute interval Choose a run distance that you can finish in about 1 minute. Scale the toes to bar to a difficulty at which it never takes more than 3 sets […]

Workout of the DayAMRAP in 20 minutes:Run or row 300 meters, or bike 750 meters10 deadlifts50 double unders Time for workout 2 of the Open! If you’re coming in for the classes and are just looking to get a good workout in, choose the run or the bike option to open up some rowers for […]

Skill4 rounds:90 seconds of rowing or biking for meters90 seconds of rest At the start of each of the two intervals (machine and rest), complete one small and easy set of double unders (5-15 reps) If you’re tackling the open, hop on a rower and start familiarizing yourself with how it feels to go for […]

SkillEMOM for 10 minutes:Power snatch plus squat snatch Just like Tuesday’s clean work, the focus here is on maintaining a consistent stance from one lift to the next while pushing the depth in the receiving position. Be sure that you’re staying within the limits of your flexibility; snatching will test those limits, but it should […]

Skill10 sets of 3 strict pull ups Banded, unassisted, or weighted Try to bump up the weight by 2.5 – 5 pounds from when we did this two weeks ago, even if you’re doing them banded; grab a light band, thread it through a 2.5 pound plate, and wear it like a backpack! Workout of […]

SkillEMOM for 10 minutes:Power clean plus squat clean Build out the range of motion in the catch position on the second rep of this complex. Both reps will come from the floor, and you can drop the bar between them. Try to catch the power clean in the same stance that you use for your […]

SkillDeadlift5 sets of 5 Target 70-75% of your max Work up to a weight within the 70-75% range before starting the first of your 5 work sets. Take about two minutes between sets. Avoid maxing out today. Workout of the Day5 rounds:1 minute of overhead squats1 minute of calories1 minute of rest Use a barbell […]