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Workout of the DayOnly one class today at 10 am, with open gym from 11-12! AMRAP in 35 minutes: 500 meter plate carry35 see-the-light sit ups20 burpee plate jumps For the see-the-light sit ups, you’ll hold the plate locked out above your head throughout the whole rep. Go slow and steady on this workout; 35 […]

SkillBack Squat6-6-4-4-2-2 Work up to a heavy double across six work sets. This is an isolated occurence of back squatting, so play it by ear, don’t worry about fitting your session into a broader progression, and enjoy some heavy squats on a hot day. If you’re looking for target percentages, shoot for 65-75% on the […]

Workout of the DayAMRAP in 9 minutes:40 double unders20 kettlebell hang cleans (10 on the right, then 10 on the left) Rest 6 minutes, then: AMRAP in 9 minutes:25/20 calories (row, bike, or ski)20 kettlebell swings Use a lighter kettlebell and pick a jump rope volume and difficulty that you can complete in less than […]

Workout of the DayFor time:100 m run20 deadlifts200 m run20 hang power cleans400 m run20 push jerks800 m run20 squat clean and jerks 24 minute time cap Be smart and pay attention to your body; this is a long, heavy, challenging workout, and it’ll already be quite hot by the 9:30 am class. Pick a […]

SkillAMRAP in 8 minutes:15 second L sit8 push ups We’re capping off a barbell-heavy week with an all-bodyweight session on what’s looking like it will be an extremely hot day. Pay attention to your body and modify your intensity on these super hot days based off how well prepared you are; if you didn’t get […]

Skill6 sets:3 strict presses2 push presses1 jerk (push or split) You won’t be on a clock for this 6-rep barbell complex. The goal is to complete all 6 reps of the movement in one continuous set. The strict press will almost certainly be the limiting factor, so pay attention to the difficulty as you make […]

SkillEMOM for 6 minutes:Slow pull power clean plus front squatThen:EMOM for 6 minutes:Slow pull squat clean Today’s clean work follows the same pattern as yesterday’s snatches. Keep the pull off of the floor slow and deliberate so that you can work on your power above the knee and refine your technique and positioning as you […]

SkillEMOM for 6 minutes:Slow pull power snatch plus overhead squatThen:EMOM for 6 minutes:Slow pull squat snatch By keeping the pull off of the floor nice and slow, you’re forced to develop the power that you produce once the barbell gets above the knees. You’re also able to more easily focus on proper positioning of the […]

Skill4 rounds:30 seconds of ring dips30 seconds of rest30 seconds of handstand hold/handstand practice30 seconds of rest30 seconds of hollow hold30 seconds of rest We’re practicing 3 challenging gymnastics movements in the skill work today; modify each of the skills so that you’re able to work or hold for the majority of the interval. The […]

Workout of the DayFor time:37 hang squat cleans37 strict pull ups37 devil presses 23 minute time cap Happy birthday, Lisa Novik! Lisa made reference to the possibility of doing 37 of some movement or other in her birthday workout, and it inspired me. Enjoy! Pick a hang squat clean weight that lets you hit sets […]