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SkillAMRAP in 8 minutes:4 right arm kettlebell hang snatches4 right arm overhead lunges4 left arm kettlebell hang snatches4 left arm overhead lunges16 Russian twists (5-15 pound plate) Use a kettlebell weight light enough that you’re able to do all 16 reps of the snatches and lunges without setting the kettlebell down. The goal of this […]

Skill15 minutes of clean and jerk work We’re doing the same thing for clean and jerk today that we did for snatch on Tuesday. Hit one lift every minute or two, and work your way up to a heavy single. If you’re newer, keep the weight light and the reps a little more frequent. If […]

Skill7 rounds:0:30 to complete 7 power snatches, then max lateral burpees in the remaining time1:00 rest Use a weight that lets you go fast and unbroken every round. The goal is to move quickly and confidently through easy power snatches before getting into the burpee sprint. standard: 45/35rx&sport: 75/55 Workout of the Day5 rounds:2 minutes […]

Skill15 minutes of snatch work Hit one lift every minute or two, and work your way up to a heavy single. If you’re newer, keep the weight light and the reps a little more frequent. If you’re thinking of competing in the Olympic lifting meet on July 29th, start paying attention to how consistently you […]

Workout of the DayJust one workout today at 9 am, with open gym from 10-12 AMRAP in 25 minutes, with a partner:500 m med ball carry (together)50 total wall balls (one partner working while the other rests)15 syncro burpees If you can, share a medicine ball between you and your partner. You’ll start by taking […]

Workout of the Day1 minute of goblet step ups1 minute of strict pull ups1 minute of calories2 minutes of goblet step ups2 minutes of strict pull ups2 minutes of calories3 minutes of goblet step ups3 minutes of strict pull ups3 minutes of calories2 minutes of goblet step ups2 minutes of strict pull ups2 minutes of […]

Workout of the DayPart 1: AMRAP in 8 minutes:40 double unders20 alternating dumbbell hang squat clean thrusters10 toes to bar After the 8 minute AMRAP, rest 8 minutes, and then complete part 2 (recorded as a separate workout, below). Pick a jump rope volume and difficulty that takes less than a minute to complete. Use […]

Workout of the DayEvery 6 minutes for 3 rounds:20/15 calories (row, bike, or ski)15 clean and jerksRest in the remainder of the 6 minutesRecord the slowest of your 3 timesFor large classes, stagger the start of group two by 3 minutes Happy birthday, Alyssa Sappington! These movements are a few of Alyssa’s favorites, enjoy! Got […]

SkillDeadlift 5 sets of 6Immediately after each set of deadift, complete one large set of push upsTarget deadlift percentages: 70-70-70-75-75 This is our last of 4 weeks on this deadlift/push up skill piece, and we’re up to 6 deadlifts per set. Pick a push up difficulty that lets you hit at least 10-15 reps per […]

Skill10 minutes of handstand practice Take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty). Box shoulder standWall walkKick up against wallKick up against wall from straddleCartwheelCrow standFreestanding kick upFreestanding kick up from straddleHandstand walkObstacle course Workout […]