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SkillBack Squat5 reps at 65%3 reps at 75%1 or more reps at 85% Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar. Your coach will cover safe spotting technique. This […]

Workout of the Day1 minute of alternating dumbbell hang power cleans1 minute of sit ups1 minute of calories (row, bike, or ski)2 minutes of alternating dumbbell hang power cleans2 minutes of sit ups2 minutes of calories (row, bike, or ski)3 minutes of alternating dumbbell hang power cleans3 minutes of sit ups3 minutes of calories (row, […]

Workout of the DayAMRAP in 15 minutes:5-10-15-20-25… etcDeadliftBox jump Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute (Essentially 1 minute plank, 2 minute AMRAP). The plank will be a tough hold in the middle of a heavy lifting/conditioning workout, but do your best to hang on […]

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 […]

SkillEvery 1:20 for 8 rounds:Snatch (squat or power) plus:3 overhead squats with a 2 second freeze at the bottom of each The main focus of today’s skill work is the overhead squat. We’re spending a lot of time in the bottom of the movement to build our positioning and stability. If you don’t have full […]

SkillDeadlift3 reps at 70%3 reps at 75%3 or more reps at 80% We’re building off of last week’s deadlifts and working toward our heaviest set next week. If you have a newly calculated 1 rep max after last week’s last set, be sure to use that as the reference number for your percentages. Workout of […]

Skill5 rounds:45 seconds of rope climbs15 seconds of rest45 seconds of ring dips15 seconds of rest45 second plank15 seconds of rest The rope climbs can be scaled to banded pull ups or an inclined rope climb on the lower ropes (like a ring row, but working your way up the rope to standing). Avoid ring […]

SkillBack Squat3 reps at 70%3 reps at 75%3 or more reps at 80% Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar. Your coach will cover safe spotting technique. We’re […]

Workout of the DayAMRAP in 10 minutes:40 double unders10 burpee pull ups Rest 5 minutes AMRAP in 5 minutes:15 deadlifts10 burpee pull ups Pick a target for the burpee pull up that is just outside your standing reach. The movement is done by dropping into a burpee, and then following through with a jumping pull […]

Workout of the DayFor time:3 rounds of:800 m run50 sit upsOnce you finish 3 rounds of the run/sit ups, immediately move on to complete 100 wall balls30 minute time cap There is a hefty buy-in to get to the wall balls today. For your 800 m run, take a left out of the back doors, […]