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SkillEMOM for 10 minutes:Hang power snatch plus slow pull power snatch Hit a strong lift from the hang, and then take advantage of the slow pull off of the floor to maintain very precise positioning on the second rep. Feel free to go heavy as long as the pull from the floor stays slow and […]

SkillBack Squat5 reps at 65%5 reps at 70%5 or more reps at 75% We’re starting up our Winter Strength program again to finish out 2023! We’ll be doing back squats on Mondays, strict presses on Wednesdays, and Deadlifts on Fridays for 3 weeks, taking a brief break for Thanksgiving, and then hitting another 3 week […]

Workout of the DayAMRAP in 25 minutes:500 meter run40 air squats30 sit ups20 push ups We’ve got a nice and simple bodyweight workout today! Settle into a steady pace in preparation for the longer 25 minute time domain. This is a good chance to raise the difficulty on the pushups a little bit; 20 per […]

Fall Partner FestNo classes today! If you’re competing, please be at the gym a little before 9 am so that we can start the briefing at 9 sharp. We should be wrapped up by 2 pm! Bring warm layers! It’s going to be cold and windy. Be sure to park around the perimeter of the […]

Workout of the DayWe’re stretching after the workout today for the skill work! Workout: AMRAP in 16 minutes:400 m run21 lateral burpees12 hang power cleans The hang power clean weight should feel challenging, but never sketchy and never singles. Pick something that lets you hit sets of 4-6 for the whole workout. Trying to keep […]

SkillOn the rowing machine:15 calories for timeRest about 3 minutes20 calories for timeRest about 3 minutes25 calories for time If you have injuries that prevent you from rowing, feel free to bike. Otherwise, let’s get some dedicated row practice in! Each of these efforts will take no more than about a minute or two to […]

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 […]