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SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets Last week in our pull up progression! Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good […]

Skill6 rounds:30 seconds of double unders60 seconds to complete one unbroken, fast, and confident set of hanging knee raises, toes to bar, or bar muscle ups. Rest for the remainder of the minute. Test out those double unders today! Whether you’re going unbroken for the full 30 seconds or just getting a few isolated reps […]

SkillEMOM for 4 minutes:Power clean or squat clean Then 8 minutes to work up to a heavy single on power clean or squat clean After the last several weeks of clean work, you’ve got a chance to work up to a max lift. Stick with the clean technique (power or squat) that feels strongest and […]

Workout of the DayAMRAP in 8 minutes:16 kettlebell swings16 single arm overhead lunges with the same kettlebell Rest 4 minutes, then: AMRAP in 8 minutes:16/12 calories16 burpees Use a relatively light kettlebell weight; staying on that one piece of equipment for a full 8 minutes should be tough, but it shouldn’t feel unbearable. Settle into […]

Workout of the DayAMRAP in 20 minutes:400 m run10 thrustersRest one minute (on your own) after each round Today’s workout is a repeat from July 22nd! Check back on that day to see if you can improve a little bit on what you did. Pick a very challenging weight on your thrusters. It should be […]

SkillEMOM for 10 minutes:Power snatchOverhead squat Try to land in a precise squat stance on your power snatches; if you have to adjust your legs before squatting, make a note of that and then try to land in the position you adjusted to on the next snatch. Feel free to go heavy, as long as […]

SkillIt’s going to be unseasonably hot today, so hydrate and pay attention to your body! 5 rounds:1:20 calories (row, bike, or ski)0:10 rest1:20 rest or plank0:10 rest We’re pushing out the time domain of our machine sprints just a little bit today. You’ll likely find it very hard to hold your pace in the last […]

SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets Just one more week of pull ups after this! Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is […]

Skill8 rounds:40 seconds to complete 8 Russian kettlebell swings, then max double unders in the remaining time20 seconds of rest Challenge yourself on the kettlebell weight today; the Russian swing is only to shoulder height, and the rep count per set is only 8, so try to use a heavier kettlebell than you typically would […]

SkillEMOM for 12 minutes:Odd minutes: One power cleanEven minutes: One squat clean We’ll be switching back and forth between a power clean and a squat clean on an EMOM timer for 12 minutes today. Use this as a chance to get a sense for which of the two lifts is stronger for you; next Monday […]