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SkillEvery 2 minutes for 7 rounds:One large set of strict pull upsOne large set of push ups Use a band or switch to ring rows to modify the pull up difficulty; you should be able to complete 5-8 reps every round. Scale the push ups with a similar rep range in mind. Record your pull […]

SkillEMOM for 10 minutes:2-4 lateral burpees1 power clean and push jerk Stick to a burpee count that you can finish in under 15 seconds; you should be quick transitioning onto the barbell, and should have it off the ground by the 20 second mark each round. Feel free to get heavy as long as you […]

Workout of the Day4 rounds for time:500 meter run40 air squats20 pull ups (strict, kipping, banded, or ring rows) 30 minute time cap Focus on keeping a steady and sustainable pace across all three movements today. Keep the run under control, pause for a heartbeat at the top of every squat, and break up the […]

Workout of the Day5 rounds, 2:30 on, 1:30 off:8 deadlifts200 meter runMax power cleans in remaining time Use a barbell weight that feels very manageable on the deadlifts, but quite challenging on the power cleans. You should only be able to do one clean at a time, though it shouldn’t be so heavy that your […]

Skill6 sets of 3 front squatsImmediately after each set, complete a large set of push ups Target about 70% of your max front squat for this skill work. Focus on an upright torso the whole way through each lift, and transition quickly from the squats to the push ups once you’ve racked the barbell. Workout […]

SkillEvery 90 seconds for 8 rounds:8/6 calories2 power clean and push jerks, no pause in the front rack, quick singles Practice quickly cycling your barbell out of the catch on the power clean and into the push jerk. Try to get right onto your barbell after the 8/6 calorie buy-in each round. Workout of the […]

Skill3 sets of 10 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. We’ve come a long way in the volume on this lift, so please be […]

SkillEMOM for 8 minutes:One set of hanging knee raises, kipping pull ups, or bar muscle ups Choose a skill that will challenge you, and get about 10-15 seconds of work in every minute. Scaling options for each of the three skills are below. Hanging knee raise: V-up or kipping swingKipping pull ups: ring row or […]

SkillEvery 90 seconds for 8 rounds:8/6 calories2 power snatches, dropping from the top Practice dropping from overhead and quickly resetting for your next rep on the power snatches. Try to get right onto your barbell after the 8/6 calorie buy-in each round. Workout of the Day4 rounds:1 minute of wall balls1 minute of medicine ball […]

Workout of the DayAMRAP in 24 minutes:400 meter run80 drag rope single unders40 Russian twists (one plate tap is one rep)20 devil presses Use a light enough plate that you can keep a quick lateral movement on your Russian twists. Pick a dumbbell weight that you’re comfortable snatching, and do your best to hang on […]