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Workout of the Day4 rounds:2 minutes to run 200 m2 minutes of ring dips2 minutes of clean and jerks Pick a run distance that takes you no more than about a minute each round; the time left over after your run in the 2 minute interval is yours to rest during. Scale your ring dips […]

Skill6 sets of 4 deadliftsImmediately after each set, complete one large set of push upsTarget deadlift percentages: 75% for 3 sets, 80% for 3 sets Shoot for at least ten push ups on each set. We’re bumping the rep count up by 1 on each deadlift set this week, but see if you can maintain […]

SkillOverhead squat:3-3-2-2-1-11 second pause at the bottom of each repSuggested weight progression (in %): 80-80-85-85-90-90 Building off last week’s overhead squats, we’re decreasing the pause duration and shooting to bump the weight up a bit. As always, stay within your technically sound range of motion. Workout of the DayAMRAP in 10 minutes7 wall balls 4 […]

Skill6 sets of 4 deadliftsImmediately after each set, complete one large set of push upsTarget deadlift percentages: 75% for 3 sets, 80% for 3 sets Shoot for at least ten push ups on each set. We’re bumping the rep count up by 1 on each deadlift set this week, but see if you can maintain […]

SkillEMOM for 10 minutes:Squat clean and split jerk Work up to a heavy single on the clean and jerk. On both the clean and the split jerk, focus on a quick drop underneath the barbell into the catch. All else being equal, more speed under the barbell translates directly into a stronger lift. Workout of […]

SkillEMOM for 5 minutes:Hang power snatch plus power snatch plus overhead squat. Then 8 minutes of snatching (power or squat) Once you’re off the interval and into the 8 minutes of free lifting, practice blurring the lines between a power snatch and a squat snatch. It’s often the case that lifters will have different footwork […]

SkillEMOM for 10 minutes:Squat clean and split jerk Work up to a heavy single on the clean and jerk. On both the clean and the split jerk, focus on a quick drop underneath the barbell into the catch. All else being equal, more speed under the barbell translates directly into a stronger lift. Workout of […]

SkillEMOM for 5 minutes:Hang power snatch plus power snatch plus overhead squat. Then 8 minutes of snatching (power or squat) Once you’re off the interval and into the 8 minutes of free lifting, practice blurring the lines between a power snatch and a squat snatch. It’s often the case that lifters will have different footwork […]

Memorial Day WorkoutJust one workout today at 10 am, with open gym from 11 until noon. For time, in teams of 1 to 4:1 mile run100 pull ups (strict or kipping)200 push ups300 squats1 mile run Run as a team, and then break up the pull ups, push ups, and squats however you want. For […]

Workout of the Day4 rounds:3 minutes to complete 35/25 calories3 minutes of:15 box jumps15 kettlebell swings Your calories shouldn’t take more than about 2 minutes to finish; scale accordingly so that you have some rest toward the end of that 3 minutes interval. For the other 3 minute interval, work through the AMRAP of box […]