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Skill10 rounds:15 seconds of strict weighted pull ups1 minute of rest Up an additional 2.5 to 10 pounds from last week. We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through […]

Skill5 rounds:20 seconds of double under work10 seconds of rest 1 minute rest 5 rounds:20 seconds of double under work10 seconds of rest When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If […]

SkillEvery 50 seconds for 10 rounds:Squat snatch plus 2 power snatchesTouch-and-go Keep it light and technically solid. We’re practicing barbell cycling with snatches today, and will be working with techniques that are very similar to those used for touch and go power cleans. The larger range of motion and greater demand on shoulder strength and […]

SkillWe’re switching up our skill work for the next few weeks to accommodate the Open. We’ll keep our back squat progression on Monday, move our pull up work from Friday to Thursday, and drop the deadlift progression in favor of double under work. Fridays we’ll be throwing in some light skill practice to work on […]

Workout of the Day6 rounds:1:30 sandbag cleans1:30 steps ups1:30 rest You’ll be accumulating way more reps on your step ups today than your sandbag cleans, but don’t deliberately slow down on the movement to save energy because of it (don’t sandbag the sandbags). Put a strong effort in on the cleans, and then hang on […]

Workout of the DayAMRAP in 30 minutes:800 m run40 alternating dumbbell snatches200 m farmer carry (one KB, one DB) Pick a dumbbell weight that lets you move through the snatches in sets of 10 or so consistently throughout the workout. To round out the farmer carry, select a kettlebell that’s within 10 pounds of your […]

Skill10 rounds:15 seconds of strict weighted pull ups1 minute of rest Up an additional 2.5 to 10 pounds from last week. We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through […]

Skill6 rounds:30 second L sit15 seconds of rest30 seconds of wall walks (aim for 2-3 reps)15 seconds of rest We’ve got wall walks in the workout today, so we’re going to practice a few in the skill work so that you have a chance to get feedback on your technique and range of motion outside […]

SkillDeadlift5 reps at 65%3 reps at 75%1 or more reps at 85% This is your chance to work up to a heavy and hard set. Work off of the numbers you established in the previous two weeks, and push the 1+ set today. Workout of the Day3 rounds:2 minutes of ring dips2 minutes of clean […]

SkillEvery 45 seconds for 10 rounds:3 touch and go power cleans We’re keeping the weight lighter today and practicing barbell cycling technique; whether you’re coming to a full stop at the hang on the way back down or reaching straight for the floor, you’ll be working on a method of confidently working through three reps […]