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Workout of the DayAMRAP in 20 minutes:200 meter farmer’s carry (one kettlebell and one dumbbell)500 meter run20 toes to bar50 double unders Pick a dumbbell and kettlebell that are within 5 or 10 pounds of each other for the farmer’s carry, and try to push the pace so that you spend as little time holding […]

SkillFront Squat5 sets of 5 reps Immediately after each set of front squats, complete a large set of push ups. Target about 70% of your max front squat for your weight today (don’t add weight from the previous front squat/push up session: do more push ups instead). Scale the push ups so that you can […]

SkillDeadlift 5 sets of 5 reps Rest about 2 minutes between sets. We did a 5×5 deadlift last week with some additional push ups after each set, so try to push the weight just a little bit heavier today to make up for the lack of push ups. Target about 75-80% of your max deadlift […]

SkillEMOM for 4 minutes:Snatch (power or squat)Immediately into:6 minutes to work up to a heavy single on snatch Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on your […]

Skill6 rounds:3 hard strict pull ups6 easy strict pull upsRest 1-2 minutes If you did this skill work 2 weeks ago, keep the same band combinations and try to get a few more reps on the second set (the easy pull ups) in each round. Use any combination of weights and bands that lets you […]

SkillEMOM for 4 minutes:Clean and JerkImmediately into:6 minutes to work up to a heavy single on clean and jerk Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on […]

Workout of the DayFor time:400 meter run60 burpee box jumps800 meter run (two 400’s)100 step ups1,600 meter run Time cap: 40 minutes For the 800 meter run, complete two 400 meter runs so that the distance is accurate. For the 1,600 meter (1 mile) run, you’ll head towards town on second street until you get […]

Workout of the Day4 rounds, 5 minutes on, 1 minute off:12 front squats12 toes to bar At the start of each 5 minute interval, complete a 500 meter medicine ball carry. Scoring will be Chief-style, so you’ll start on the front squats each of the 4 times that you come back in from the carry. […]

Skill5 sets of 5 deadliftsImmediately after each set of deadlifts, complete a large set of push ups Target ~70% for your deadlift weight (don’t add weight from week 1: do more push ups instead). Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% […]

SkillAMRAP in 8 minutes:15 second ring support hold15 second L sit on floorHandstand kick up or wall walk plus 15 second hold15 second L sit on floor Alternate between the L sits and the support/handstand holds for 8 minutes. If you need to tuck one or both legs in on the L sit so that […]