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SkillEMOM for 10 minutes:Hang snatch high pull plus hang power snatch Prime your full extension using the hang snatch high pull, and then follow through to the overhead position on the second rep of the complex. Bonus points if you freeze in the catch! We’ll be backing off of the frequency of Olympic lifting in […]

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. Feel free to ask your coach if you aren’t sure how! We’ll […]

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. Feel free to ask your coach if you aren’t sure how! We’ll […]

Workout of the DayAMRAP in 8 minutes:20/15 calories (row, bike, or ski)10 V-ups Rest 4 minutes, then: AMRAP in 8 minutes:10 hang squat clean thrusters10 V-ups Use a barbell weight heavy enough that going unbroken on the hang squat clean thrusters is a little bit daunting; if they’re too easy, you’ll end up beating your […]

Workout of the DayWe’ve got a couple of things going on today! First off, only 1 class today at 8:30. We’ll be doing a special going-away workout for coach Megan, who just wrapped up her last week with us! Come on in to the 8:30 class for a surprise workout written by Mira and Ethan. […]

Skill5 rounds:30 second arch30 second L-sit30 second supine plank30 second rest Do your best to hold in each position, or a scaled variant, for the whole 30 seconds. Workout of the Day3 rounds for time:400 m run40 sit ups40 alternating dumbbell power snatches 20 minute time cap Pick a dumbbell that you’re very comfortable with […]

Skill5 rounds:45 seconds of calories15 seconds of rest45 seconds of rest (rx) or plank (standard)15 seconds of rest 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 prohibitively challenging, and then […]

SkillEMOM for 4 minutes:2 cleans plus 1 jerkThen8 minutes of clean and jerk Power or squat clean, push jerk or split jerk: anything is fair game today. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details […]

SkillEMOM for 4 minutes:Snatch plus overhead squatThen8 minutes of snatch practice Feel free to power snatch or squat snatch, whichever is most comfortable and consistent for you. This is your last chance to get some practice in before Saturday’s Olympic lifting meet if you’re participating. If you’re already signed up, check your email for details […]

SkillDeadlift3 sets of 5 reps at 70-75%3 sets of 3 reps at 75-80% We’re kicking the week off with some deadlift work! They’re showing up again in the workout on Thursday, so we’d recommend not going too hard and heavy today; just get some solid practice in without blowing yourself up. Workout of the Day4 […]