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SkillEMOM for 10 minutes:Hang power snatch plus hang squat snatch Focus on landing in a good squat stance on the power snatch, and then work your way into a lower catch position on rep two; if you don’t have the flexibility to hit full depth, then just try to make the second rep an inch […]

Skill10 sets of 3 strict pull ups Rest about a minute between sets We’ll take about 15 minutes to work through these pull ups; feel free to add weight as you go if you find that unmodified sets of 3 are too easy. Remember that adding weight on top of whichever band you’re using is […]

SkillEMOM for 10 minutes:Hang power clean plus hang squat clean Press the depth on the second rep, following through to the deepest technically sound front squat that you can hit dynamically. Try to hit both reps without dropping the bar. Add weight and work up to a heavy double if you’re comfortable with it. Workout […]

Workout of the DayJust one workout at 9 am today! At 10 am, Kirsten and Alex will be running a free muscle up workshop for anyone who’s interested in getting some more guidance and direction on where to take their practice with the skill. There will still be space for open gym! Workout of the […]

Workout of the DayAMRAP in 20 minutes:7 push ups10 lunges13 box jump overs Focus on keeping a tight midline and solid range of motion on your push ups as you tire out. This is a relatively low per-round rep count on the push ups, so take the opportunity to choose a slightly tougher scaling option […]

Workout of the Day3 rounds: 2 minutes to complete:7 power snatches7 strict pull upsMax power snatches in remaining time Rest 1 minute 2 minutes to complete:10/7 calories7 strict pull upsMax calories in remaining time Rest 1 minute Use a light weight on the power snatch; you should be able to finish the 7 buy-in reps […]

SkillMonday is President’s Day; we’ll have just one class at 9 am. At 10 am, Kirsten and Alex will be running a free muscle up workshop (rings and bar) for anyone who wants to get more individual help, make attempts at full muscle ups, or get feedback on how to progress indipendently with muscle up […]

Skill5 sets:2 tempo front squats (3 sec descent, 3 sec hold, fast up, 3 sec between)3 regular front squats Rest ~2 minutes between rounds We’re bumping up the per-set volume of the squats and mixing tempo with regular today; keep the weight around the same 65-75% and try to hang on for the added reps. […]

SkillAMRAP in 8 minutes:8 kipping swings, kipping pull ups, or chest-to-bar pull ups20 second ring support hold20 second L-sit Scale the pull ups with a band if needed so that you’re able to finish each round of 8 in two or three quick and clean sets. The ring support and L-sit should both be modified […]

SkillEMOM for 4 minutes:Squat snatch Then:8 minutes to work on squat snatching Work up to a heavy single during the 8 minutes if you’re comfortable with the lift, or keep it lighter and practice technique and drill work assigned by your coach. Always work well within the limits of your shoulder flexibility on these lifts; […]