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SkillEMOM for 10 minutes:One or two rope climbs OR: 10 minutes of rope climb drill and technique work with your coach Today you’ll either be practicing rope climbs on an interval or building the strength and technique needed to get started on the skill. Let your coach know if you’re interested in learning the basics […]

SkillEMOM for 10 minutesDeadliftPower cleanHang power clean and push jerk The 4 movement barbell complex in today’s skill work should be done as a single smooth and uninterrupted effort. Focus on the flow of the movements and the efficient cycling of your barbell from one position to the next. Experienced lifters are welcome to push […]

Workout of the DayAMRAP in 25 minutes:40 Russian twists30 plate snatches200 m run with plate Today’s workout is the polar opposite of yesterday’s; where yesterday was a pair of short efforts at very high load, today is a very long continuous effort at very low load. The main challenge, aside from the duration and sustained […]

Workout of the DayAMRAP in 8 minutes:8 strict pull ups4 clean and jerks Rest 4 minutes, then begin: AMRAP in 8 minutes:80 drag rope single unders4 clean and jerks Today’s workout is split into two parts with the common element of heavy clean and jerks. The first AMRAP will move at a significantly slower pace […]

SkillAMRAP in 8 minutes:3 strict toes to bar6 kipping toes to bar3 wall walks An engaged core and a strong hollow position are key to the skill work today. Take your time working through each movement, and rest as needed so that your positioning doesn’t suffer as you fatigue. If you’re feeling strong on the […]

SkillOverhead Squat6 sets of 3 reps We don’t often do the overhead squat in isolation, so your coach will take a few minutes to cover the options available for getting the bar overhead. The strongest method will be taking the bar from a rack and doing a snatch-grip push jerk from behind the neck. Be […]

Skill5 rounds:1:30 of calories0:15 rest1:30 of plank (standard) or rest (rx&sport)0:15 rest We’ll be getting more practice with multiple conditioning pieces within a single day as we approach the Hoedown on May 20th. Spots are almost gone, so sign up on the board by the water if you’re keen on participating! Avoid hitting a max […]

SkillEMOM for 10 minutes:15 double unders plus one power clean and push jerk The jump rope set today should be fast and easy; it’s just there to keep you moving and give you a little bit of extra practice before each lift. Keep the weight within a range that doesn’t require an extensive rest and […]

SkillTempo Back Squat: 6 sets of 3 reps3 second descent, 3 second hold, full speed up, 3 seconds between repsTarget 65-70% of your max Do your best to hold for a full 3 seconds in an engaged position with the crease of the hip level with the top of the knee. If you normally have […]

Workout of the Day3 rounds:2 minutes of wall walks2 minutes of calories (row, bike, or ski)2 minutes of ring dips2 minutes to run 200 m (rest in the remainder of 2 minutes) Focus on quality movement on your wall walks and ring dips rather than speed; if you’re looking to get some hard conditioning in, […]