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Workout of the DayAMRAP in 20 minutes:200 meter farmer’s carry (one KB, one DB)20 kettlebell deadlifts20 dumbbell push presses (10 per arm)20 unweighted step ups Focus on your push press when choosing your weights today; you should be able to do the 20 reps in each round without breaking it up into more than 3 […]

Skill10 minutes of handstand practice Work at your own pace, and ask your coach for help if you aren’t sure where to start (or if you want a spot on a new movement). Below is an inexhaustive list of handstand skills in roughly ascending order of difficulty. Pike box holdWall walkBox shoulder standHandstand kick up […]

SkillEMOM for 10 minutes:Hang power cleanPower cleanFront squat Use the hang power clean to prime a nice powerful pull, and then keep that power on the second rep from the floor. Finish the set out with a front squat. Workout of the Day5 rounds for time:200 meter run12 hang squat cleans 15 minute time cap […]

Skill5 rounds:20 seconds of alternating hang dumbbell power snatches10 seconds of rest20 seconds of crossovers10 seconds of rest Use a slightly lighter weight than you typically would for the hang power snatches. The goal is to be able to hold onto the dumbbell for an unbroken set for the whole 20 seconds. Drop down about […]

SkillEvery 2 minutes for 7 rounds:One large set of strict pull upsOne large set of push ups This is a repeat from two weeks ago; refer back to Tuesday, 9/24, and try to build off what you did there. Use a band or switch to ring rows to modify the pull up difficulty; you should […]

SkillFront Squat:5 sets of 2 tempo plus 3 regularTempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Target ~65% of your max, and hold that across all 5 sets Leave room to grow over the next few weeks. You’ll complete the two tempo squats and then the 3 regular squats in […]

Workout of the Day3 rounds for time:500 meter run35 kettlebell swings20 goblet lunges 24 minute time cap Choose a slightly challenging kettlebell weight; the sets are on the larger side, but there isn’t much else in the workout to take away from your ability to deal with the kettlebell. Settle into a steady pace and […]

Partner CompetitionNo Classes Today! If you’re signed up to compete, please show up by 9 am for event briefing. If you’d like to compete but haven’t found a partner, just come on by! We likely have someone for you. You can check out heat assignments and the leaderboard at :https://docs.google.com/spreadsheets/d/e/2PACX-1vT98ZGYHbn-MVeUx9lsDVt7wfyoj_pAw1gita29HbrkO3cXoXeHzoQh5zhBBrPr0ibe0MTocbFDnq-k/pubhtml Event 1:For time, with a […]

SkillNo 4:30 or 5:30 pm classes this evening! We’ll be setting up for tomorrow’s partner competition. If you’re signed up to compete, please show up a little before 9 am. 10 rounds:20 seconds L-sit10 seconds of rest20 seconds handstand hold10 seconds of rest If the handstand hold isn’t something you can reliable do, then scale […]

SkillEvery 45 seconds for 8 rounds:3 touch and go power snatches Just like Monday’s power clean work, the focus is on solid technique and smooth cycling of the barbell. The snatch in particular is tough to keep under control at heavy weights on the descent, so make sure you stay within a manageable range. Workout […]