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Workout of the DayAMRAP in 18 minutes:200 meter run20 sit ups20 wall balls Push yourself to keep something quicker than a recovery pace on the run; your legs will definitely be a little tired after the wall balls, but this is a good chance to avoid spacing out and slowing down on the runs. Choose […]

SkillEMOM for 10 minutes:2-4 lateral burpees1 power snatch The timing and format of this power snatch work is the same as Monday’s clean and jerk practice; scale the burpees so that you finish in under 15 seconds, and get right on the lift from there. Workout of the Day4 rounds:1:20 kettlebell swings1:20 ring dips1:20 calories […]

Skill4 sets of 10 deadliftsRest about 3 minutes between sets This is the last day of this deadlift volume progression. Have a coach check your form, and make sure you’re comfortable tackling this much deadlifting in a single skill session. If you aren’t, then either drop the weight substantially or drop the total round count […]

SkillEvery 2 minutes for 7 rounds:One large set of strict pull upsOne large set of push ups Use a band or switch to ring rows to modify the pull up difficulty; you should be able to complete 5-8 reps every round. Scale the push ups with a similar rep range in mind. Record your pull […]

SkillEMOM for 10 minutes:2-4 lateral burpees1 power clean and push jerk Stick to a burpee count that you can finish in under 15 seconds; you should be quick transitioning onto the barbell, and should have it off the ground by the 20 second mark each round. Feel free to get heavy as long as you […]

Workout of the Day4 rounds for time:500 meter run40 air squats20 pull ups (strict, kipping, banded, or ring rows) 30 minute time cap Focus on keeping a steady and sustainable pace across all three movements today. Keep the run under control, pause for a heartbeat at the top of every squat, and break up the […]

Workout of the Day5 rounds, 2:30 on, 1:30 off:8 deadlifts200 meter runMax power cleans in remaining time Use a barbell weight that feels very manageable on the deadlifts, but quite challenging on the power cleans. You should only be able to do one clean at a time, though it shouldn’t be so heavy that your […]

Skill6 sets of 3 front squatsImmediately after each set, complete a large set of push ups Target about 70% of your max front squat for this skill work. Focus on an upright torso the whole way through each lift, and transition quickly from the squats to the push ups once you’ve racked the barbell. Workout […]

SkillEvery 90 seconds for 8 rounds:8/6 calories2 power clean and push jerks, no pause in the front rack, quick singles Practice quickly cycling your barbell out of the catch on the power clean and into the push jerk. Try to get right onto your barbell after the 8/6 calorie buy-in each round. Workout of the […]

Skill3 sets of 10 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We’ve come a long way in the volume on this lift, so please be […]