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Workout of the Day5 rounds, 3 minutes on, 1 minute off:10 step ups (no weight)8 kettlebell swings6 push ups Choose a relatively heavy weight on the swings today; you should be able to do most of the rounds unbroken, but it’s ok if you need to go 4 and 4 in the later parts of […]

Workout of the DayFor time:21 dumbbell power snatches (arm one)21 lateral burpees over the dumbbell21 dumbbel power snatches (arm two)21 lateral burpees over the dumbbell15 dumbbell power snatches (arm one)15 lateral burpees over the dumbbell15 dumbbel power snatches (arm two)15 lateral burpees over the dumbbell9 dumbbell power snatches (arm one)9 lateral burpees over the dumbbell9 […]

SkillAMRAP in 8 minutes:8 toes to bar4 dumbbell snatches (right arm)4 dumbbell snatches (left arm)4 lateral burpees over the dumbbellRest 20-30 seconds We’re doing two things with this skill work: getting some toe-to-bar practice, and working on the details of tomorrow’s open workout. We typically do our dumbbell snatches alternating, so get used to hanging […]

SkillEMOM for 10 minute:Hang power snatch plus power snatch Find an efficient and powerful position on the hang snatch, and then pass through that same position on your way up from the floor on rep number two. Feel free to drop the bar between reps, and work up to a heavy set if you’re feeling […]

Skill8 rounds:4 ring dips (banded, strict, or weighted)20 seconds of handstand practice Rest about a minute between rounds If you’re confident on the movement, consider bumping up the challenge on the ring dips by adding an extra 5 or 10 pounds today. For the handstand practice, anything from wall walks to freestanding handstand holds is […]

SkillEMOM for 10 minutes:Hang power clean plus power clean Use the first rep to practice your efficient driving position above the knee, and then keep that powerful positioning from the floor on the second rep. Feel free to drop the barbell between reps one and two. Workout of the Day7 rounds:40 seconds of single arm […]

SkillFront Squat5 sets of 5 reps Target 70-75% of your max We’re dropping the tempo from our front squats and deadlifts for the next few weeks and getting some simple pogression work in during the Open. Try to hold at least 70% across all 5 work sets. Workout of the DayAMRAP in 10 minute:4 power […]

Workout of the DayFor time:60 kettlebell swings1 mile run60 kettlebell swings 25 minute time cap Use a swing weight that lets you hit sets of ten throughout the workout with no more than 10-20 seconds of rest between sets. Challenge yourself on the run distance today; it can definitely be scaled down or switched to […]

Workout of the DayAMRAP in 20 minutes:5 pull ups (strict or kipping)10 push ups15 air squats At the start of the workout, and again at the 10 minute mark:500 meter farmer’s carry with one kettlebell and one dumbbell. This twist on a classic benchmark workout has you starting the AMRAP with a carry all the […]

Skill5 sets:2 tempo deadlifts (fast up, 3 sec hold at top, 3 sec descent, touch and go at bottom)3 regular deadlifts Rest ~2 minutes between rounds Target weight: 65-75% Be diligent about your tempo on the first two reps, and then hang on to the next 3 at a regular cadence. Start with a lighter […]