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SkillNo 4:30 or 5:30 pm classes this evening! We’ll be setting up for tomorrow’s partner competition. If you’re signed up to compete, please show up a little before 9 am. 10 rounds:20 seconds L-sit10 seconds of rest20 seconds handstand hold10 seconds of rest If the handstand hold isn’t something you can reliable do, then scale […]

SkillEvery 45 seconds for 8 rounds:3 touch and go power snatches Just like Monday’s power clean work, the focus is on solid technique and smooth cycling of the barbell. The snatch in particular is tough to keep under control at heavy weights on the descent, so make sure you stay within a manageable range. Workout […]

Skill10 rounds:20 seconds of kettlebell swings10 seconds of rest20 seconds of double unders10 seconds of rest You’ll be getting some kettlebell work in opposite your double under practice today. Hit one solid set of swings each 20 seconds, and challenge yourself on the jump rope practice; this is a great chance to be ambitious with […]

SkillEMOM for 8 minutes:One set of hanging knee raises, kipping pull ups, or bar muscle ups We’re hitting this skill work one more time before Saturday’s partner competition. That does not necessarily mean that any of these movements will be in Saturday’s events, but the repetition of this skill work and the presence of these […]

SkillEvery 45 seconds for 8 rounds:3 touch and go power cleans We’re picking up the tempo on barbell cycling, so keep it light enough that you can stay on the clock. You also shouldn’t have to take any long pauses between your reps; the goal today is technique at speed. Workout of the Day4 rounds:1 […]

Workout of the DayAMRAP in 20 minutes:10-20-30-40-50… etcLunges (unweighted)Hand release push upsLunges again (still unweighted) After every round, complete a 100 meter farmer’s carry (one DB, one KB) If you need to modify the difficulty of the hand release push ups, then set up either on your knees or on a soft box so that […]

Workout of the Day4 rounds for time:10 strict pull ups10 push jerks400 meter run 25 minute time cap Scale the strict pull ups by using a band or switching to ring rows; the goal is to make it hard enough that you aren’t able to hit every round unbroken, but easy enough that you can […]

Workout of the DayAMRAP in 18 minutes:200 meter run20 sit ups20 wall balls Push yourself to keep something quicker than a recovery pace on the run; your legs will definitely be a little tired after the wall balls, but this is a good chance to avoid spacing out and slowing down on the runs. Choose […]

SkillEMOM for 10 minutes:2-4 lateral burpees1 power snatch The timing and format of this power snatch work is the same as Monday’s clean and jerk practice; scale the burpees so that you finish in under 15 seconds, and get right on the lift from there. Workout of the Day4 rounds:1:20 kettlebell swings1:20 ring dips1:20 calories […]

Skill4 sets of 10 deadliftsRest about 3 minutes between sets This is the last day of this deadlift volume progression. Have a coach check your form, and make sure you’re comfortable tackling this much deadlifting in a single skill session. If you aren’t, then either drop the weight substantially or drop the total round count […]