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SkillEMOM for 10 minutes:Snatch We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts. Take this time to get a solid sense for what […]

SkillEMOM for 10 minutes:Clean and Jerk We’ve got our first in-gym Olympic lifting meet next Saturday the 29th at 9:45 am, so we’ll be getting a few final sessions of practice in before those of you that are signed up get a chance to test your lifts. Take this time to get a solid sense […]

SkillHandstand practice for 8-10 minutes Have some fun getting upside down! Any and all handstand skills are fair game today. Talk to your coach if you aren’t sure what you should be practicing! Lauren hunter Birthday workoutFor time:800 m run40 toes to bar40 hang power cleans40 front rack lunges Time cap: 18 minutes Happy Birthday, […]

SkillAMRAP in 10 minutes:3 strict pull ups30 second supine plank Focus on the quality of your body position as you move back and forth between these two skills for ten minutes. A great goal on the strict pull ups is to maintain a hollow body the whole way through the movement. You can easily confirm […]

SkillStrict Press5-5-5-3-3-1-1 Take about ten or fifteen minutes to work up to a heavy single or one rep max on your strict press. Shoot for 60-75% on the sets of 5, 70-85% on the sets of 3, and 85-100% on the singles. Be very strict (ha!) about using only your arms on this movement; if […]

Workout of the DayAMRAP in 20 minutes:5 pull ups (strict or kipping)10 push ups15 air squats This one’s a classic! For most people, the push ups are the portion that slows down and becomes the most challenging. Feel free to take that challenge on, or scale them just a little bit more so that you […]

Workout of the Day6 minutes of lateral burpees1 minute of rest6 minutes of clean and jerks1 minute of rest6 minutes of calories Record your reps for each of the 3 movements individually. If you switch up the order that you do the movements in (because of partnering up to share equipment), be sure to record […]

SkillAMRAP in 8 minutes:3 strict toes to bar5 kipping toes to bar15 second handstand hold (against the wall, or freestanding practice) Try getting some toe-to-bar practice in today, even if it means scaling the target range of motion down to hip or knee height. Feel free to do a low wall walk for the handstand […]

SkillEMOM for 3 minutes:Clean pull + power clean + squat cleanEMOM for 3 minutes:Power clean + squat cleanEMOM for 3 minutes:Squat clean As the reps decrease and the skill sequences simplifies, add weight. Touch-and-go or dropping every rep for singles are both options, but stick with one once you’ve started it. The focus of these […]

Skill8 sets of:3 ring muscle up transitions (standing, banded, jumping, or on the high rings)3 ring dips3-10 second support hold Ideally you’ll hit your 3 muscle up transitions, 3 dips, and 3-10 second support hold all in the same unbroken set. The goal is to pick a difficulty that lets you accomplish that without too […]