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Workout of the DayNote that the gym will be closed Monday the 25th and Tuesday the 26th! We’ll have regular hours otherwise. AMRAP in 24 minutes:200 m run24 single arm dumbbell push pressesAt the 8 minute mark, switch to doing goblet squats instead of push presses.At the 16 minute mark, switch to doing alternating power […]

Workout of the Day1 minute of sandbag cleans1 minute of strict pull ups1 minute of burpee box jumps2 minutes of sandbag cleans2 minutes of strict pull ups2 minutes of burpee box jumps3 minutes of sandbag cleans3 minutes of strict pull ups3 minutes of burpee box jumps The one and two minute intervals will be relatively […]

SkillEMOM for 10 minutesHang clean pullPower cleanSplit jerk This sequence hits the same transition work for the clean that we practiced on Wednseday with the power snatch. Take your time between each lift; the focus is on positioning and power deveopment within each lift, rather than linking them all fluidly like we did on Monday. […]

SkillEMOM for 10 minutes:4 dumbbell power snatches (not alternating)8 single arm overhead lunges12 crossovers Switch arms every round Try to scale the weight and reps of the movements so that you never take more than 40 seconds at a relatively relaxed pace. The focus here is efficiency with the dumbbell and consistency under light fatigue […]

SkillEMOM for 10 minutes:Hang snatch pullPower snatch, with a 3 second freeze in the catch We’ll be getting some dedicated snatch and clean work in on Wednesdays and Fridays over the next few week before getting into some gymnastics progressions in the new year. Use the hang snatch pull to prime your positioning for the […]

Skill10×3 strict or weighted pull up Take a minute or so between each set. Scale to banded pull ups or ring rows if needed, but be sure that the difficulty you choose is tough enough that 3 reps withough a break is very challenging by the end of your ten sets. Workout of the Day4 […]

SkillEMOM for 8 minutes:Power cleanHang squat cleanHang power cleanJerk Newer lifters: take your time working through this complex, making sure that you’re hitting each lift correctly. Try to catch at intentionally different depths in your squat on the hang squat clean versus the hang power clean, and be sure to fully stand up and take […]

Workout of the Day3 rounds for time:1,000 meter run50 wall balls 30 minute time cap Use a medicine ball weight that lets you hit sets of 5-10 without too much rest throughout the whole workout. Scale the run so that it doesn’t take much longer than 5 minutes. If you can finish the run is […]

Workout of the Day3 rounds:3 minutes to run 400 meters, then max push ups in the remaining time1 minute rest3 minutes to complete a 200 meter farmer’s carry (KB+DB), then max single arm overhead dumbbell lunges in the remaining time1 minute rest Pick a run/carry distance that won’t take much more than 2 minutes to […]

SkillDeadlift5 reps at 65%3 reps at 75%1 or more reps at 85% We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set. Workout of the DayFor time:40 box jumps20 toes to bar40 […]