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Workout of the Day Every 5 minutes for 5 rounds:8 clean and jerks400 meter run Load your bar so that you’re debating between quick singles and one or two sets to get through the clean and jerks. They should be over within a minute, leaving you plenty of time to finish your run and rest […]

Skill 6 rounds:15 seconds of hang power snatches45 seconds of rest15 seconds of lateral burpees45 seconds of rest We’re working on barbell cycling and burpee speed here. Do your best to hang on to the bar for the full 15 seconds, and practice a quick and efficient wind up from the overhead position. Move as […]

Skill 5 rounds:1 minute of supine box planks, weighted1 minute of regular planks on the floor, unweighted Rest about 90 seconds Move immediately from the supine planks to the regular planks each round. Try to add a little more weight to the supine planks than you worked with 2 weeks ago, if that seems reasonable. […]

Skill 5 sets of 5 strict press Target about 65% Stay at a relatively light weight today; we’ll be alternating between strict press and back squats for a few weeks, staying at 5 by 5, and adding a bit of weight each time. Leave room for growth. Workout of the Day 5 rounds, 2 minutes […]

Skill 6 rounds:2 tempo strict pull ups3-8 regular strict pull ups Tempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom. Rest about 90 seconds between rounds We’re tackling the same complex with pull ups this week that we did with ring dips last week. Scale the difficulty […]

Skill EMOM for 10 minutes:Hang power cleanPower cleanFront squat We’re working the squat into our clean complex this week, so hang onto the barbell after you power clean and follow through for a full range of motion front squat. Keep the weight light enough that you don’t lose a good knee-out and chest-up squat position, […]

Workout of the Day 5 rounds:1 minute of weighted step ups (single dumbbell)1 minute of medicine ball sit ups1 minute of calories1 minute of rest This is a great chance to push for a heavier dumbbell and medicine ball than you typically use if you normally scale the weight with those pieces of equipment. Find […]

Workout of the Day AMRAP in 24 minutes:400 meter run30 alternating dumbbell power snatches30 wall balls Stick with a comfortable weight on both the snatches and the wall balls, and try to settle into a steady and sustainable pace for the full 24 minutes. Ideally you shouldn’t have to break up either of the movements […]

Skill 4 rounds:1:15 of calories0:15 rest1:15 of plank or rest0:15 rest This is the last in this progression of machine intervals with an optional plank; if you plan on going hard on the machine, then rest in the opposite 1:15 interval so that you can recover enough to keep your pace. If you want to […]

Skill 10 minutes of handstand practice We’ve been working on a lot of shoulder and core strength, so see if that’s translated to more stable and confident handstands! Take about 10 minutes to practice whatever drills you and your coach think will present an appropriate challenge. Below is a list in roughly ascending order of […]