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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 […]

SkillBack Squat5 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 […]

Skill4 rounds for time:400 m run21 kettlebell swings12 strict presses 22 minute time cap We’re getting a barbell overhead again today, but this time without the benefit of the legs. It’s ok if the strict presses take a few quick sets to complete. Try to push the pace on the run today! standard: 65/45 lb […]

Skill5 rounds, 3 minutes on, 1 minute off:25 crossovers25 sit ups10 thrusters Keep track of your rounds and reps for each 3 minute AMRAP, and then add them up at the end of the workout. Use a barbell weight that lets you finish 10 reps in one or two sets for the majority of the […]

Gym Closed!We are closed all day today, but back to regular hours tomorrow.

Workout of the DayOpen gym from 8-9 am today, and then just one class at 9 am! Tomorrow (Friday) we’ll be closed all day, and then back to regular hours on Saturday. Happy Thanksgiving!! Workout of the Day: AMRAP in 30 minutes, with a partner:1,000 m run together75 burpee box jumps total, one partner rests […]

SkillAMRAP in 8 minutes:20 second L sit20 second handstand hold20 air squats Rest as needed between efforts Pick a hold difficulty for both the L sit and the handstands that you can sustain for a full 20 seconds each round. The L sit can be scaled by bending the knees and tucking the legs in […]

SkillEMOM for 4 minutes:Squat snatchThen, 8 minutes to practice snatching or work up to a max Use the first 4 minutes on an EMOM clock to practice the squat snatch technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to work on the movement at your own pace. […]

SkillEMOM for 4 minutes:Squat clean and split jerkThen, 8 minutes to practice clean and jerk or work up to a max Use the first 4 minutes on an EMOM clock to practice the squat clean and split jerk technique, and to work up in weight a bit. After that you’ll have 8 additional minutes to […]

Workout of the DayAMRAP in 24 minutes:1,000 m run50 front rack lunges50 push presses50 front rack lunges You’ll be working with an empty or extremely light barbell for very large sets of lunges and push presses. Don’t rush through these movements. Take advantage of the light barbell to focus on efficient movement rather than speed. […]