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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 […]

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 […]