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Skill 6 rounds: 45 seconds of calories 15 seconds of rest 45 seconds of plank or rest 15 seconds of rest If you want to treat this more like sprint work, then push the pace hard on the machine and then take total rest in the opposite 45 second interval. Alternatively, dial back the pace […]

Skill AMRAP in 8 minutes 20 second hollow hold 20 second handstand hold Rest as needed between holds so that you can complete the full 20 seconds on the next one. Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to […]

Skill Deadlift 4 sets of 8 reps Target about 65% of your max Don’t push too heavy today; you should be able to hold the same weight across all 4 work sets. Workout of the Day 3 rounds for time: 150 drag rope single unders 20 push ups 25 alternating dumbbell power snatches 18 minute […]

Skill 7 sets of: 3 strict ring dips Max set of strict pull ups Rest about 90 seconds between sets. See if you can bump up your total pull up count from what you got two weeks ago. Workout of the Day AMRAP in 10 minutes: 21 thrusters 12 toes to bar Keep the thruster […]

Skill EMOM for 10 minutes: Slow pull snatch high pull Slow pull power snatch We’re practicing good positioning by slowing down the pull off the floor to take a full 3 seconds before we pass the knee and accelerate through the hip. Use the high pull to prime the tempo and positioning, and then follow […]

Workout of the Day For time: 1,000 meter run 5 rounds of 12 push jerks and 40 double unders 1,000 meter run 27 minute time cap Use a push jerk weight that lets you finish each round of 12 in no more than two sets. Scale the jump rope volume and difficulty to something that […]

Workout of the Day It’s Bring a Friend Day! We’ll have free drop-ins at both the 8:30 and 9:30, no need for your friend to sign up ahead of time. Hope to see you there! Workout of the Day: AMRAP in 20 minutes, with a partner: 300 meter plate carry, together 25 sychro air squats […]

Workout of the Day 10 rounds: 1 minute of kettlebell swings 1 minute of wall balls At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout. Happy Birthday, Collette! This workout is one of her favorites, and a repeat from last […]

Skill 5 rounds: 1 minute supine plank on the boxes Max L-hang or tuck hang from the bar Rest about 90 seconds between rounds. For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. […]

Skill Front squat 4 sets of 8 reps Target about 65% of your max We’re bumping the volume up and pulling the weight down; be conservative with your loading today so that holding across all 4 sets of 8 reps at the same weight isn’t out of the question. Workout of the Day 5 rounds: […]