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Workout of the Day2 rounds through the entire following sequence, for a total of 4 AMRAPs: AMRAP in 6 minutes:20/15 calories20 push presses 2 minute rest AMRAP in 6 minutes:20 kettlebell swings20 air squats 2 minute rest Record rounds and reps individually for each AMRAP, then add them up at the end, chief-style. Scale each […]

Workout of the DayEvery 4 minutes for 5 rounds:10 toes to bar15 power snatches50 double unders Record the slowest of your 5 rounds Use a count-up clock for ease of reading times, and start rounds at 0:00, 4:00, 8:00, 12:00, and 16:00 Each round is meant to be a very fast and hard effort. No […]

Skill10 minutes of handstand practice Take some time to work on your handstand skills. Below is a list of drills in roughly ascending order of difficulty; check in with your coach if you’re unfamiliar with the movement or aren’t sure what to tackle next! PlankBox shoulder standWall walkHandstand kick up against the wallCartwheelCrow standFreestanding handstand […]

Skill7 rounds:35 seconds to complete:3 touch and go power cleans plus max lateral burpees1 minute of rest between efforts Pick a weight that you can hit for 3 fast and unbroken reps across all 7 rounds. You should be done with your power cleans and onto your burpees with at least 20 seconds to spare […]

SkillEMOM for 10 minutes:Slow pull power snatchPower snatch The first rep of this complex will force you to develop your power from above the knees while also giving you a chance to work on excellent positioning as you move slowly off the floor. Try to keep that positioning on the full-speed rep. Workout of the […]

SkillStrict press5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% Just like yesterday’s back squats, you’ve got a chance to work up to a heavy single or new one rep max today. Keep your core tight to avoid poor back position or an asymmetric pressout. Workout of the Day4 rounds:1:20 of sandbag cleans1:20 […]

SkillBack Squat5 at 70%4 at 75%3 at 80%2 at 85%1 at 90+% If you’d like to hit a max effort single, today is your opportunity to give it a shot. Make sure that you ask for spotters when you go for that max; squatting heavy without a failsafe is extremely risky. Workout of the DayFor […]

Workout of the Day7 rounds:1 minute of goblet lunges30 seconds of toes to bar1 minute of calories30 seconds of rest 30 seconds of rest isn’t much, so don’t push too hard during the work intervals. The goal here is to pick a pace that you can sustain across all 7 rounds, with room to add […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:12 box jumps9 push ups6 power cleans We’ve got a very slight twist on a classic today. Pick a push up difficulty that won’t break down to singles until the fourth or fifth round. Your cleans should be right on the edge between small sets […]

Skill10 sets of 3 strict pull upsBanded, unassisted or weighted Choose a difficulty that makes each set of 3 challenging, but not sloppy. You should take about a minute between sets. Workout of the Day3 rounds for time:20 deadlifts30 medicine ball step ups400 m run 18 minute time cap Use a deadlift weight challenging enough […]