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Workout of the DayAMRAP in 25 minutes:50 sit ups40 kettlebell swings30 goblet squats200 meter farmer’s carry (one kettlebell, one dumbbell) Get set for a grind! Don’t go too heavy on the swings today; you’ll want a manageable weight so that you can sustain the tempo and not get too worn down on the carries. Use […]

SkillTempo deadlift6 sets of 3 repsFull speed up3 seconds at the rop3 second descentNo time at the bottom (touch and go) Prioritize technique on the deadlifts today, focusing on keep tension on the barbell at the bottom of the lift; there is a pause at the top and a slow descent, but no time spent […]

SkillEvery 45 seconds for 8 rounds:3 touch and go power snatches Keep the weight relatively light today. We’re hitting these in the workout tomorrow, so this is a chance to practice smooth and efficient cycling technique, rather than to work up to a max. The 45 second interval will be tight! Workout of the Day4 […]

SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets 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 way to bridge the gap. If you’re […]

Skill4 rounds:40 seconds to complete 15-20 double unders40 seconds to complete one set of right arm hang KB snatches40 seconds to complete 15-20 crossovers40 seconds to complete one set of left arm hang KB snatches After completing your work within the 40 second interval, rest for the remainder. Pick a jump rope volume that doesn’t […]

SkillEMOM for 10 minutes:Clean pullPower cleanFront squat Building off of last week’s range of motion in the clean work, we’re now progressing to the pull+power sequence off of the floor instead of working from the hang. We’re adding the front squat to the sequence to start bridging the gap between the power clean and the […]

Workout of the Day3 rounds:90 seconds of strict pull ups90 seconds of calories90 seconds of ring dips90 seconds of calories90 seconds of rest Come on in for coach Derek’s last day with us! Scale the pull ups to banded pull ups or ring rows so that you are able to hit small sets for at […]

Workout of the DayFor time:30 clean and jerks60 suitcase lunges (one KB, one DB)1 mile run 25 minute time cap If it’s raining and you’d rather not run the mile, substitute 100 lateral burpees. Scale the volume of the run/burpees so that you’re finished with that segment in under about 10-12 minutes. Use a clean […]

Skill6 sets of 3 tempo front squats3 second descent3 second hold at the bottomFull speed up3 seconds at the top Use about 60% of your max; the goal here is to keep the weight light enough that your timing and positioning are precise across all 6 sets. Staying true to the tempo will make this […]

SkillAMRAP in 8 minutes:20 second handstand hold20 second arch hold20 second hollow hold Rest as needed between holds so that you can maintain your position for the full 20 seconds each time. Handstands can be from a wall walk, a kick up against the wall, or freestanding. Workout of the DayAMRAP in 16 minutes:8 strict […]