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Workout of the DayJust one class today at 9 am, with open gym from 10-11. Happy Thanksgiving! Workout:4 rounds of 5 minutes on, 2 minutes off:10 goblet lunges10 push ups10 goblet squats10 push ups At the start of each interval, complete:Round 1: 20 burpeesRound 2: 25 burpeesRound 3: 30 burpeesRound 4: 35 burpees Use a […]

Skill5 rounds:3-5 hard strict pull ups5-10 easy strict pull ups or ring rowsRest 1-2 minutes We’re doing one last repeat of last Tuesday’s pull up work today; try to increase on the number of “hard” strict pull ups by 1 rep per round over last week, ideally keeping the “easy” strict pull ups the same. […]

Skill~10 minute of handstand practice Spend the time working on whatever drills you find challenging. Below is a list of handstand drills in roughly ascending order of difficulty. If you aren’t sure where to start, ask your coach! PlankBox shoulder standPike handstand off boxWall walkWall facing handstand kick upCrow standCartwheelHandstand walkFreestanding handstand hold Workout of […]

SkillEMOM for 10 minutes:Power snatch plus 2 overhead squats Keep the bar overhead after standing up on the power snatch, then complete 2 overhead squats. Limit your range of motion on the overhead squats so that you’re able to keep the bar locked out, your heels flat, and your chest up; never push for a […]

Workout of the Day5 rounds:1:30 of step ups (unweighted)1:30 of calories1:30 of rest Settle into a steady pace on the step ups, and then push hard on the machine; you’ll definitely be getting more step ups than you are calories, but there’s a pretty hard upper limit on how fast you can go on them. […]

Workout of the Day4 rounds for time:20 alternating dumbbell power snatches15 wall balls15 toes to bar15 wall balls 24 minute time cap Grab a dumbbell weight that you’re comfortable snatching for sets of 10, and consider scaling the wall balls so that you can go unbroken on them in most of the rounds. Modify your […]

SkillBack Squat5 at 65% of your max3 at 75% of your maxMax set at 85% of your max Be sure to ask for two spotters on your last set if you plan on going hard.Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict […]

SkillEMOM for 10 minutes:3 power cleans (quick singles) Practice quickly and fuidly setting up for each rep of the power clean today. Keep the weight light enough that you don’t feel like you have to spend a lot of time between reps fiddling with your positioning before you go again. Workout of the DayFor time:21-15-9Pull […]

SkillStrict Press5 at 65% of your max3 at 75% of your maxMax set at 85% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated […]

Skill5 rounds:3-5 hard strict pull ups5-10 easy strict pull ups or ring rowsRest 1-2 minutes This is a repeat from two weeks ago. The goal today is to do the same number of “hard” pull ups, but increase the number of “easy” pull ups compared to that last session. You’ll be tackling two different difficulties […]