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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 […]

Workout of the Day4 rounds:2 minutes of calories1 minute of rest2 minutes of devil presses1 minute of rest Use a familiar weight on the devil presses, and settle in for relatively long sets on both movements. 2 minutes is long enough to no longer quite be a sprint, especially considering the number of times that […]

Workout of the DayFor time:1,000 m run50 kettlebell swings100 air squats50 pull ups (strict or kipping)100 air squats50 kettlebell swings1,000 m run 35 minute time cap Today’s workout has a total of 2,000 meters (1.25 miles) of running, 100 swings, 200 squats, and 50 pull ups. When you’re thinking about your scaling options, consider each […]

SkillTempo back squats6 sets of 3 reps 3 second descent3 second hold at the bottomFull speed up3 seconds at the top Stay around 60-65% of your max so that you can focus on precise timing and positioning. You shouldn’t be near failure on any of these sets, but make sure to ask for spotters if […]