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SkillEMOM for 4 minutes:Squat clean and split jerkThen, 8 minutes to practice clean and jerk or work up to a max Use the first 4 minutes on an EMOM clock to practice the squat clean and split jerk technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to […]

Workout of the DayAMRAP in 24 minutes:1,000 m run50 front rack lunges50 push presses50 front rack lunges You’ll be working with an empty or extremely light barbell for very large sets of lunges and push presses. Don’t rush through these movements. Take advantage of the light barbell to focus on efficient movement rather than speed. […]

Workout of the Day4 rounds:3 minutes of calories2 minutes of devil presses1 minute of pull ups (strict or kipping)3 minutes of rest The calories and the devil presses, at a combined 5 minutes of work per round, will wear you down quite a bit by the time you get to the pull ups. Set yourself […]

SkillDeadlift5 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 set […]

Skill~10 minutes of handstand practice We’re taking a break from the barbell to get upside-down and practice our handstand skills today. Listed below is a non-exhaustive list of handstand skills in roughly ascending order of difficulty. Pick one or two that look challenging but manageable, and get some work in on them! If you aren’t […]

SkillStrict Press5 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 […]

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 […]