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Workout of the DayWe’re stretching after the workout today for the skill work! Workout: AMRAP in 16 minutes:400 m run21 lateral burpees12 hang power cleans The hang power clean weight should feel challenging, but never sketchy and never singles. Pick something that lets you hit sets of 4-6 for the whole workout. Trying to keep […]

SkillOn the rowing machine:15 calories for timeRest about 3 minutes20 calories for timeRest about 3 minutes25 calories for time If you have injuries that prevent you from rowing, feel free to bike. Otherwise, let’s get some dedicated row practice in! Each of these efforts will take no more than about a minute or two to […]

SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets Last week in our pull up progression! Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is a good […]

Skill6 rounds:30 seconds of double unders60 seconds to complete one unbroken, fast, and confident set of hanging knee raises, toes to bar, or bar muscle ups. Rest for the remainder of the minute. Test out those double unders today! Whether you’re going unbroken for the full 30 seconds or just getting a few isolated reps […]

SkillEMOM for 4 minutes:Power clean or squat clean Then 8 minutes to work up to a heavy single on power clean or squat clean After the last several weeks of clean work, you’ve got a chance to work up to a max lift. Stick with the clean technique (power or squat) that feels strongest and […]

Workout of the DayAMRAP in 8 minutes:16 kettlebell swings16 single arm overhead lunges with the same kettlebell Rest 4 minutes, then: AMRAP in 8 minutes:16/12 calories16 burpees Use a relatively light kettlebell weight; staying on that one piece of equipment for a full 8 minutes should be tough, but it shouldn’t feel unbearable. Settle into […]

Workout of the DayAMRAP in 20 minutes:400 m run10 thrustersRest one minute (on your own) after each round Today’s workout is a repeat from July 22nd! Check back on that day to see if you can improve a little bit on what you did. Pick a very challenging weight on your thrusters. It should be […]

SkillEMOM for 10 minutes:Power snatchOverhead squat Try to land in a precise squat stance on your power snatches; if you have to adjust your legs before squatting, make a note of that and then try to land in the position you adjusted to on the next snatch. Feel free to go heavy, as long as […]

SkillIt’s going to be unseasonably hot today, so hydrate and pay attention to your body! 5 rounds:1:20 calories (row, bike, or ski)0:10 rest1:20 rest or plank0:10 rest We’re pushing out the time domain of our machine sprints just a little bit today. You’ll likely find it very hard to hold your pace in the last […]

SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets Just one more week of pull ups after this! Add 2.5 to 5 pounds from last week, even (especially!) if you were using a band. Jumping between bands is very tough to do, but adding weight to your back is […]