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SkillAMRAP in 8 minutes:20 second L sit20 seconds of handstand practice Rest as needed between each movement; this shouldn’t be a race to get as many rounds done. The handstands can be done as a wall walk plus a hold, and kick up against the wall plus a hold, or a freestanding handstand. Break it […]

SkillDeadlift5-5-5-5-555%-60%-65%-70%-75% If you established a max lift in the previous strength cycles, use that as the reference number for your percentages today. Note that we aren’t hitting a max set in the last set; keep it at 5 reps. If you don’t have a reference max, your coach will help you sort out what weights […]

SkillEMOM for 10 minutes:One set of a bar muscle up drillOROne set of kipping pull up practice Both the bar muscle up and the kipping pull up can be practiced with a band. It’s a little awkward at first, but it’s absolutely worth getting used to it so that you have that tool available to […]

SkillEvery 90 seconds for 8 rounds:10 crossovers2 power cleans (quick singles)10 crossovers Bump your target weight up just a little bit from last Thursday’s power cleans; the focus should still be on smooth transitions and quick singles, but at only two reps per 90 seconds you’ll have a little more energy. Scale the crossovers to […]

SkillEvery 45 seconds for 10 rounds:3 touch and go power snatches This skill work is the same format as last Thursday’s quick singles, but we’re working on cycling touch-and-go reps. Keep the weight light enough that you can smoothly and comfortably lower from overhead without losing control or compromising your positioning. The 45 second timer […]

Workout of the DayAMRAP in 30 minutes:800 m run60 second plank hold40 box jump overs200 m farmer’s carry (One KB and one DB) Your plank doesn’t have to be one unbroken 60 second effort, but you do have to accumulate a total of 60 seconds before progressing on to the box jump overs. Settle into […]

SkillEvery 2 minutes for 5 rounds:2 to 5 burpees15 light wall balls (4-6 pounds below your regular weight)2 to 5 burpees standard: 2 burpeesrx: 3 burpeessport: 5 burpees Tomorrow’s (first) workout has both wall balls and burpees in it, so we’ll be working on quick transitions and unbroken sets at a lower load and intensity […]

Workout of the DayWorkout One AMRAP in 15 minutes:20 wall balls20 sit ups10 burpees Rest 20 minutes after completing workout one before starting workout two. We’re doing two full workouts today. Put a hard effort into the first workout without going all-out; you’ll want to save some energy for workout two. standard: 12/8rx&sport: 20/14metcon: 5×2:00 […]

SkillEvery 45 seconds for 10 rounds:3 power cleans Shoot for three quick singles every interval, finishing in no more than fifteen seconds, and ideally less than ten. The intent of this skill work is to practice smooth and relaxed cycling of the barbell ahead of Saturday’s (second) workout. This should be sub-maximal. standard: 95/65rx: 135/95sport: […]

SkillEMOM for 10 minutes:One set of a ring muscle up drill (sequences are below)OR5 ring rows and 5 ring dips (banded if needed) A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work […]