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Workout of the DayFor time:100 m run20 deadlifts200 m run20 hang power cleans400 m run20 push jerks800 m run20 squat clean and jerks 24 minute time cap Be smart and pay attention to your body; this is a long, heavy, challenging workout, and it’ll already be quite hot by the 9:30 am class. Pick a […]

SkillAMRAP in 8 minutes:15 second L sit8 push ups We’re capping off a barbell-heavy week with an all-bodyweight session on what’s looking like it will be an extremely hot day. Pay attention to your body and modify your intensity on these super hot days based off how well prepared you are; if you didn’t get […]

Skill6 sets:3 strict presses2 push presses1 jerk (push or split) You won’t be on a clock for this 6-rep barbell complex. The goal is to complete all 6 reps of the movement in one continuous set. The strict press will almost certainly be the limiting factor, so pay attention to the difficulty as you make […]

SkillEMOM for 6 minutes:Slow pull power clean plus front squatThen:EMOM for 6 minutes:Slow pull squat clean Today’s clean work follows the same pattern as yesterday’s snatches. Keep the pull off of the floor slow and deliberate so that you can work on your power above the knee and refine your technique and positioning as you […]

SkillEMOM for 6 minutes:Slow pull power snatch plus overhead squatThen:EMOM for 6 minutes:Slow pull squat snatch By keeping the pull off of the floor nice and slow, you’re forced to develop the power that you produce once the barbell gets above the knees. You’re also able to more easily focus on proper positioning of the […]

Skill4 rounds:30 seconds of ring dips30 seconds of rest30 seconds of handstand hold/handstand practice30 seconds of rest30 seconds of hollow hold30 seconds of rest We’re practicing 3 challenging gymnastics movements in the skill work today; modify each of the skills so that you’re able to work or hold for the majority of the interval. The […]

Workout of the DayFor time:37 hang squat cleans37 strict pull ups37 devil presses 23 minute time cap Happy birthday, Lisa Novik! Lisa made reference to the possibility of doing 37 of some movement or other in her birthday workout, and it inspired me. Enjoy! Pick a hang squat clean weight that lets you hit sets […]

Workout of the DayAMRAP in 30 minutes***30 sit ups20 box jumps10 weighted step ups (one dumbbell) *At the start of the workout, run 1 mile. **At the 15 minute mark, complete a 500 meter farmer’s carry with one kettlebell and one dumbbell. Pick up where you left off on the AMRAP when you get back […]

SkillAMRAP in 8 minutes:4 right arm kettlebell hang snatches4 right arm overhead lunges4 left arm kettlebell hang snatches4 left arm overhead lunges16 Russian twists (5-15 pound plate) Use a kettlebell weight light enough that you’re able to do all 16 reps of the snatches and lunges without setting the kettlebell down. The goal of this […]

Skill15 minutes of clean and jerk work We’re doing the same thing for clean and jerk today that we did for snatch on Tuesday. Hit one lift every minute or two, and work your way up to a heavy single. If you’re newer, keep the weight light and the reps a little more frequent. If […]