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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 […]

Skill8 rounds:40 seconds to complete 8 Russian kettlebell swings, then max double unders in the remaining time20 seconds of rest Challenge yourself on the kettlebell weight today; the Russian swing is only to shoulder height, and the rep count per set is only 8, so try to use a heavier kettlebell than you typically would […]

SkillEMOM for 12 minutes:Odd minutes: One power cleanEven minutes: One squat clean We’ll be switching back and forth between a power clean and a squat clean on an EMOM timer for 12 minutes today. Use this as a chance to get a sense for which of the two lifts is stronger for you; next Monday […]

Workout of the Day4 rounds:2 minutes of calories1 minute of rest2 minutes of devil presses1 minute of rest Use a familiar weight on the devil presses, and settle in for relatively long sets on both movements. 2 minutes is long enough to no longer quite be a sprint, especially considering the number of times that […]

Workout of the DayFor time:1,000 m run50 kettlebell swings100 air squats50 pull ups (strict or kipping)100 air squats50 kettlebell swings1,000 m run 35 minute time cap Today’s workout has a total of 2,000 meters (1.25 miles) of running, 100 swings, 200 squats, and 50 pull ups. When you’re thinking about your scaling options, consider each […]

SkillTempo back squats6 sets of 3 reps 3 second descent3 second hold at the bottomFull speed up3 seconds at the top Stay around 60-65% of your max so that you can focus on precise timing and positioning. You shouldn’t be near failure on any of these sets, but make sure to ask for spotters if […]

Skill7 rounds:20 seconds of crossovers20 seconds of alternating dumbbell hang squat cleans20 seconds of single unders20 seconds of rest Use a dumbbell that’s 5 or 10 pounds lighter than what you typically use in a workout. Focus on smooth and fast transitions between movements so that you can fill as much of each 20 second […]

SkillStrict, banded, or weighted pull ups10 sets of 3 repsRest about a minute between sets We’ve got two more weeks of our cleans, pull ups, and double unders in the skill work before we switch things up in the last week of October/first week of November! Add 2.5 to 5 pounds from last week, even […]

SkillEMOM for 10 minutes:Hang power clean plus power clean After drilling the clean pull the last two weeks, we’ll now be working on transitioning from generating power in the hang to generating power from the floor within the same sequence. Pay attention to your hip and shoulder position when you hit your first lift, and […]