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Skill6 rounds:20 second handstand hold20 second L sit20 second supine plank20 second rest Keep your transitions quick and scale the holds to a difficulty that you can maintain for the whole 20 seconds. You can wall walk or kick up for the handstand, and the L-sit can be modified by keeping the legs slightly tucked […]

SkillEvery 50 seconds for 8 rounds:20 double unders3 touch and go power cleans We’re practicing quick cycling of the barbell under some time and cardio pressure for the skill work today. Choose a jump rope volume and difficulty that you can always finish in under 20 seconds. Use a barbell weight at which you can […]

SkillEMOM for 10 minutes:Power snatch with a 3 second freeze in the catchSquat snatch with a 3 second freeze in the catch The catch position of the snatch is one of the toughest stability and balance challenges we face in here. By spending some extra time frozen in that receiving position you’ll get great practice […]

Skill5 sets of 5 strict pressUse ~70% of your max On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Ask your coach if you aren’t sure how! We’re working through one […]

Skill5 sets of 5 back squatsUse ~70% of your max On the last set, feel free to go for a max set. You can use the number of reps you get to calculate a theoretical max using the charts posted in the gym. Ask your coach if you aren’t sure how! We’re working through one […]

Workout of the DayAMRAP in 20 minutes with a partner:50 Russian twists15 push ups While one partner works through rounds and reps of that AMRAP, the other partner either rows 500 meters or bikes 1,200 meters. Once the partner on the machine finishes that distance, they’ll take over for the partner working through the AMRAP, […]

Workout of the DayFor time:1,000 m run80 alternating dumbbell power snatches60 single arm overhead lunges40 burpees to a target200 double unders Time cap: 25 minutes We’re going to start calling the run left out of the garage doors and east to Cantrill and back on 2nd street 1,000 meters. It’s actually 960, so 1,000 isn’t […]

SkillAMRAP in 8 minutes:2 strict toes to bar4 kipping toes to bar6 handstand push ups (strict or kipping) Before you tackle the handstand push up, make sure that you’re able to do about 10 strict and solid regular push ups, and have the shoulder mobility to go overhead. Feel free to stick with regular push […]

Skill5 rounds:45 seconds of calories15 seconds of rest45 seconds of rest (rx) or plank (standard)15 seconds of rest Compare to Thursday, 6/27 If you typically plank in the rest interval, consider not doing that today. Think about how hard you’d have to push on the machine so that planking during the rest interval would be […]

SkillEMOM for 10 minutes:Slow pull power cleanPower clean Today’s clean work is applying the same drill that we hit last week on the snatch; the first rep is there to practice deliberate positioning as you pass the knee and to force you to find your power high up in the lift. The second rep is […]