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SkillEvery 45 seconds for 10 rounds:2 lateral burpees2 touch and go power cleans Pick a weight and stick with it for this skill work; the goal here is to practice fast reps, quick transitions, and efficient movement. You should be using a weight that’s a little heavier than you’d typically hit for touch-and-go reps in […]

SkillBack Squat5 reps at 65%3 reps at 75%1 or more reps at 85% This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that […]

Workout of the DayFor time: 30 Goblet squats30 Single arm dumbbell push presses30 Single arm dumbbell thrusters30 Single arm dumbbell push presses30 Goblet squats 400 meter run after each set of 30 reps with the dumbbell (five total runs) 30 minute time cap You’ll be getting a lot of reps in with your dumbbell today, […]

Workout of the DayAMRAP in 21 minutes:24 sit ups12 push ups or pull ups*8 power cleans or push jerks* *For the first 7 minutes, do push ups and power cleans. For the middle 7 minutes, do pull ups and push jerks. For the last 7 minutes, go back to push ups and power cleans. If […]

Workout of the DayJust one class today at 9 am, with open gym from 10 am until 1 pm. If you’d like to participate in the blood drive, head to donors.vitalant.org and enter blood drive code 10053349. We’ve only got a couple of spots left to fill! In teams of 4, for 25 minutes:Teammate 1: […]

SkillDeadlift3 reps at 70%3 reps at 75%3 or more reps at 80% If your max set on deadlifts last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell. Workout of the DayAt 0:00, […]

SkillStrict press3 reps at 70%3 reps at 75%3 or more reps at 80% If your max set on strict presses last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell. We’ll be deadlifting […]

SkillEMOM for 10 minutes:Slow pull power clean plus split jerk Feel free to work up to a heavy single, as long as you can keep the pull from the floor nice and slow. Practice the split jerk technique today rather than push jerk. Workout of the Day3 rounds for time:500 m run30 alternating dumbbell power […]

SkillBack Squat3 reps at 70%3 reps at 75%3 or more reps at 80% If your max set on back squats last week established a new theoretical max, use that as a basis for your percentages this week. Go for a max (or barely sub-maximal) set on your last round on the barbell, and be sure […]

Workout of the DayFor time:10-20-30-40-50-40-30-20-10Double undersBefore each round, complete:20 sit ups10 push presses 18 minute time cap Keep your barbell light today! Ten reps might not seem like a lot, but over nine rounds you’ll really start to fatigue if you go even a bit too heavy. Your coach will help you find an appropriate […]