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Skill3 sets of 10 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We’ve come a long way in the volume on this lift, so please be […]

SkillEMOM for 8 minutes:One set of hanging knee raises, kipping pull ups, or bar muscle ups Choose a skill that will challenge you, and get about 10-15 seconds of work in every minute. Scaling options for each of the three skills are below. Hanging knee raise: V-up or kipping swingKipping pull ups: ring row or […]

SkillEvery 90 seconds for 8 rounds:8/6 calories2 power snatches, dropping from the top Practice dropping from overhead and quickly resetting for your next rep on the power snatches. Try to get right onto your barbell after the 8/6 calorie buy-in each round. Workout of the Day4 rounds:1 minute of wall balls1 minute of medicine ball […]

Workout of the DayAMRAP in 24 minutes:400 meter run80 drag rope single unders40 Russian twists (one plate tap is one rep)20 devil presses Use a light enough plate that you can keep a quick lateral movement on your Russian twists. Pick a dumbbell weight that you’re comfortable snatching, and do your best to hang on […]

Workout of the Day3 rounds for time, with a partner:60/50/40 calories (MM/MF/FF)30 power cleans20 ring rows, pull ups, or bar muscle ups One partner working at a time, splitting the reps however you’d like. 25 minute time cap Grab a barbell that you can consistently hit quick singles on across all three rounds. Choose a […]

SkillEMOM for 5 minutes:Clean and jerk, working up in weight Then 5 minutes to work up to a heavy single, off the EMOM interval Start at a moderate weight and work your way up each minute for the first 5 minutes of the skill. In the last 5 minutes you don’t have to keep lifting […]

Workout of the DayAMRAP in 8 minutes:10 thrusters10 lateral burpees This is the last thruster/burpee test in the progression! This is a repeat of the first thing we did back on Thursday, August 1st. Check your notes if you were here that day, and see if the last month of thrusters and burpees helps you […]

Skill4 sets of 9 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We have just two more weeks of this progression: the 3×10 week and the […]

SkillEMOM for 10 minutes:20-30 seconds of handstand skill practice Pick a skill or two from the list below and work on it for 20-30 seconds each minute. The skills are listed easiest first. Plank holdPartial range of motion wall walkFull range of motion wall walkHandstand kick up against wallFreestanding handstandHandstand walk Workout of the DayFor […]

SkillEvery 90 seconds for 8 rounds:15 double unders3 touch and go power snatches Modify the volume and difficulty of the jump rope buy-in so that it takes no more than 15 seconds per round. Transition quickly on the power snatches and hang on for a set of three. Make sure you’re going light enough that […]