-
November 25, 2024
SkillEMOM for 10 minutes:Power snatch plus 2 overhead squats Keep the bar overhead after standing up on the power snatch, then complete 2 overhead squats. Limit your range of motion on the overhead squats so that you’re able to keep the bar locked out, your heels flat, and your chest up; never push for a […]
-
November 24, 2024
Workout of the Day5 rounds:1:30 of step ups (unweighted)1:30 of calories1:30 of rest Settle into a steady pace on the step ups, and then push hard on the machine; you’ll definitely be getting more step ups than you are calories, but there’s a pretty hard upper limit on how fast you can go on them. […]
-
November 23, 2024
Workout of the Day4 rounds for time:20 alternating dumbbell power snatches15 wall balls15 toes to bar15 wall balls 24 minute time cap Grab a dumbbell weight that you’re comfortable snatching for sets of 10, and consider scaling the wall balls so that you can go unbroken on them in most of the rounds. Modify your […]
-
November 22, 2024
SkillBack Squat5 at 65% of your max3 at 75% of your maxMax set at 85% of your max Be sure to ask for two spotters on your last set if you plan on going hard.Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict […]
-
November 21, 2024
SkillEMOM for 10 minutes:3 power cleans (quick singles) Practice quickly and fuidly setting up for each rep of the power clean today. Keep the weight light enough that you don’t feel like you have to spend a lot of time between reps fiddling with your positioning before you go again. Workout of the DayFor time:21-15-9Pull […]
-
November 20, 2024
SkillStrict Press5 at 65% of your max3 at 75% of your maxMax set at 85% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated […]
-
November 19, 2024
Skill5 rounds:3-5 hard strict pull ups5-10 easy strict pull ups or ring rowsRest 1-2 minutes This is a repeat from two weeks ago. The goal today is to do the same number of “hard” pull ups, but increase the number of “easy” pull ups compared to that last session. You’ll be tackling two different difficulties […]
-
November 18, 2024
SkillDeadlift5 at 65% of your max3 at 75% of your maxMax set at 85% of your max Use your estimated max from your last session for today’s percentages.This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. […]
-
November 17, 2024
Workout of the DayEvery 5 minutes for 5 rounds:200 meter run12 toes to bar12 push jerks Rest in the remainder of each 5 minute interval Push the pace on all three movements, and practice quick and efficient transitions from one to the next. Your push jerk weight should be light enough that you’re either finishing […]
-
November 16, 2024
Workout of the Day4 rounds for time:20 push ups20 deadlifts500 meter run 30 minute time cap Use a deadlift weight that lets you complete the 20 reps in 2 or 3 quick sets; it should definitely be on the lighter side today so that 80 total reps is reasonable. Scale your push ups so that […]