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SkillEvery 45 seconds for 10 rounds:3 power cleans Shoot for three quick singles every interval, finishing in no more than fifteen seconds, and ideally less than ten. The intent of this skill work is to practice smooth and relaxed cycling of the barbell ahead of Saturday’s (second) workout. This should be sub-maximal. standard: 95/65rx: 135/95sport: […]

SkillEMOM for 10 minutes:One set of a ring muscle up drill (sequences are below)OR5 ring rows and 5 ring dips (banded if needed) A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work […]

SkillEMOM for 10 minutes:One squat clean thruster Heave some weight overhead! Focus on a tight core and a symmetric drive with the arms through the finish of each rep. Increase up to a heavy single if you’re an experienced lifter, or practice one or two extra reps at lower weights if you’re newer to the […]

Skill3 rounds:1:45 of calories0:30 rest1:45 rest (rx&sport) or plank (standard)0:30 rest Today’s skill work is the same total time on the machine as last monday, but working for 1:45 instead of 45 seconds (and with a proportionally larger rest interval). Because of the longer effort, the expectation is that your pace will be slower, and […]

Workout of the DayAMRAP in 10 minutes:20 push ups20 goblet lunges 5 minute rest AMRAP in 10 minutes:25/20 calories20 goblet lunges standard: single 35/20 lb dumbbellrx: single 50/35 lb dumbbellsport: double 45/30 lb dumbbell front rack lungemetcon: 10:00 on, 5:00 off, 10:00 on

Workout of the DayIn teams of 3:3 rounds:3 minutes of rope climbs3 minutes of wall walks3 minutes of sandbag cleans All 3 teammates will be at one station at a time. One teammate will start working on reps at that station. Once they’ve finished any number of reps, they tag the next teammate in to […]

Skill15 minutes of squat snatch practice Same idea as Tuesday: take your time working up to a heavy single if you’re comfortable with the movement. Otherwise, your coach will help you with drill sequences to address any weaknesses. Workout of the DayAMRAP in 16 minutes:16 sit ups8 hang power cleans Every 8 minutes, including at […]

Skill5 rounds:30 seconds of light wall balls30 second of drag rope (singles or doubles)1 minute of rest Pick a significantly lighter wall ball (4-6 pounds lighter) than you normally use. Focus on keeping your hands close to each other underneath the wall ball, rather than holding it from the sides. The idea behind this skill […]

SkillEMOM for 8 minutes:One or two rope climbsOROne set of ring rows You should only be working for about 10-20 seconds each minute so that you can rest adequately and share the ropes with other climbers. We’ll be doing some rope climbs in the workout on Saturday, so try to get a sense for how […]

Skill15 minutes of squat clean and split jerk practice Take 15 minutes to work up to a heavy clean and jerk if you’re comfortable hitting higher weights. If you’re new to the lift, stick to the lighter side and work on any drills your coach thinks will help you. Workout of the DayAMRAP in 12 […]