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SkillAMRAP in 8 minutes:Wall walk plus 15 second hold8 alternating dumbbell power snatches15 second hollow hold The goal here is quality of movement rather than speed. On your wall walks, be sure to stop ascending the wall while you’re still in a good hollow-body position. Don’t collapse into hyperextension in an attempt to get your […]

SkillStrict Press3 reps at 70%3 reps at 75%3 or more reps at 80% We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days. Workout of the DayAMRAP in 13 minutes:10 lateral burpees7 power snatches40 […]

SkillEMOM for 10 minutes:15 double unders plus one power clean and push jerk Keep your weight sub-maximal and focus on fast and smooth transitions. Try to stay within a weight range that lets you cycle the barbell off your shoulders and overhead immediately out of the catch on your power clean. Choose a jump rope […]

SkillBack Squat3 reps at 70%3 reps at 75%3 or more reps at 80% We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days. Grab spotters if you need them! Workout of the DayAMRAP in […]

Workout of the DayFor time:1,000 m run80 sit ups60 push ups40 pull ups (strict or kipping)60 push ups80 sit ups1,000 m run 30 minute time cap Scale the push ups so that you can maintain sets of 5 through the majority of both sets. You should be able to start with sets of 5 on […]

Workout of the DayAMRAP in 25 minutes:50 crossovers400 m run30 kettlebell hang snatches200 m farmer’s carry (one KB, one DB) Challenge yourself on the crossovers today; if you’re scaling the jump rope to take substantially shorter than a minute, you may be taking it a bit too easy on them. Switch arms whenever you’d like […]

SkillDeadlift5 at 65%5 at 70%5 or more at 75% We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages. Workout of the Day4 […]

Skill8 rounds:20 seconds of kipping swing or kipping pull up practice20 seconds of kettlebell swings20 seconds of rest We’ll get a little kipping pull up practice mixed in with kettlebell conditioning for our skill work today. Focus on quality of movement on both the bar and the kettlebell; the goal here is technique work and […]

SkillStrict Press5 at 65%5 at 70%5 or more at 75% We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages. Workout of the […]

SkillEMOM for 10 minutes:Hang clean pull plus power clean The hang clean pull should help prime you to hit a high and powerful lift-off position for the second rep off of the floor. Be patient on the power clean! Workout of the DayFor time:21-18-15-12-9-6-3Push upHang power clean 15 minute time cap Modify your barbell weight […]