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SkillStrict Press5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% Use the last rep to hit a heavy single or a max lift. Do your best to keep it strict, and avoid any leaning back or asymmetric pressing. Workout of the Day4 rounds:90 seconds of sandbag cleans90 seconds of ring dips90 seconds of […]

SkillBack Squat5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% Last chance to hit a max in this cycle! Grab two spotters if you’re going heavy. Workout of the DayFor time:21-15-9Goblet squatPush press (one dumbbell)Thruster (one dumbbell)Run 400 meters after the round of 21, the round of 15, and the round of 9 […]

Workout of the DayAMRAP in 12 minutes:12 hang power cleans8 lateral burpees4 strict toes to bar Rest 4 minutes AMRAP in 8 minutes:12 hang power cleans8 lateral burpees Rest 4 minutes AMRAP in 4 minutes:Lateral burpees Use a light weight on the hang power cleans; you should be able to get through all 12 reps […]

Workout of the DayFor time:1 mile run60 push ups30 front squats400 m run30 push ups15 front squats 30 minute time cap This will be a long and tough workout, but try to stay focused on the quality of your positioning and on full range of motion despite how tired you’ll be getting. Stay consistent with […]

Skill3 rounds:2 minutes to run 200 meters2 minutes to complete 25/20 calories Rest in the remainder of each interval. Post your slowest time to complete the run and your slowest time to complete the calories. Try to open at a quick pace on both movements; it’s very easy in this format to have your first […]

SkillEMOM for 10 minutes:Squat clean with a pause below the knee just after leaving the groundSplit jerk Stick with a slightly lighter weight for this drill. The focus of the pause below the knee is similar to that of the slow pull, where you’re forced to develop your power higher up in the lift. Make […]

SkillStrict Press2 sets of 3 reps at 75%2 sets of 3 reps at 80% (last set of 3 can be a max set) We’re bumping the weight up and the volume down from last week. Hold on for a max set on your last set if you’d like to test yourself. Workout of the Day3 […]

SkillBack Squat2 sets of 3 reps at 75%2 sets of 3 reps at 80% (last set of 3 can be a max set) We’re bumping the weight up and the volume down from last week. Grab two spotters if you need them, and hold on for a max set on your last set if you’d […]

Workout of the DayOnly one class at 9 am today, with open gym from 10-11 AMRAP in 30 minutes, with a partner:25-50-75-100-125… etcMedicine ball sit upsWall balls 500 meter med ball carry before each round The number for each movement is the total number you and your partner must complete. Switch off whenever you’d like, […]

Workout of the Day2 rounds:6 minutes to complete a 1,000 m run, then max power snatches in the remainder6 minutes to complete 80/60 calories, then max power snatches in the remainder You’ve got a total of four 6-minute intervals today, alternating between a 1,000 m run buy-in and a 80/60 calorie buy-in. Give some thought […]