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Skill10 rounds:15 seconds of strict weighted pull ups1 minute of rest 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 30, then cut the additional weight in half the next […]

Skill6 rounds, 0:40 on, 1:20 off:5 power snatches, then max lateral burpees in the remaining time Pick a weight that lets you hit every set unbroken, quickly, and with solid form. The goal of this skill work is to practice fast barbell cycling followed by a burpee sprint. This is a good opportunity to use […]

SkillDeadlift5 at 65% of your 1 rep max5 at 70%5 or more at 75% We’re starting up another 5-3-1 strength cycle this week, with back squat on Mondays and deadlift on Wednesdays. We’ll also be working on strict pull ups every Friday. The percentages for the squat and deadlift are based off your 1 rep […]

SkillEvery 1:20 for 4 rounds:Hang power clean plus power clean plus split jerk Then every 1:20 for 4 rounds:Power clean plus split jerk For the first half of this skill work you’ll be working on transferring the positioning that you hit on the hang power clean into the full power clean from the floor; this […]

SkillBack Squat5 at 65% of your 1 rep max5 at 70%5 or more at 75% 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 […]

Workout of the DayAMRAP in 20 minutes:200 m farmer carry (one KB and one DB)30 sit ups40 lunges with your dumbbell Your kettlebell and dumbbell should be within 10 pounds of each other. Feel free to hold your dumbbell any way you’d like on the lunges; rack, goblet, suitcase, or anything else that works. standard: […]

Workout of the Day4 rounds:90 seconds of clean and jerks90 second of calories (row, bike, or ski)90 seconds of restAt the start of every work interval, complete 30 double unders Your double unders shouldn’t take more than about 30 seconds each time, leaving you a full minute or so to work on the clean and […]

SkillEvery 50 seconds for 10 rounds:Hang power snatchSlow pull power snatch We’re hitting the same drill sequence on the power snatch that we did on the power clean on Wednesday. Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good […]

Skill8 rounds:20 second L hang10 second rest20 second handstand hold10 second rest Ideally your L hang will have you in an overhand grip on the pull up bar with your knees straight and your pointed toes above the height of your hips. If you aren’t able to maintain that position, then switch to a tuck […]

SkillEvery 50 seconds for 10 rounds:Hang power cleanSlow pull power clean Keep the second rep slow and be patient on initiating the explosive portion of the lift; the goal of this drill is to establish good positioning on the first rep, and then repeat that positioning on the second rep. The interval is just a […]