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SkillOverhead squat:3-3-2-2-1-12 second pause at the bottom of each repSuggested weight progression (in %): 75-75-80-85-90-heavy single Work up to a heavy single, but be sure to maintain the pause at the bottom of your range of motion. If your bottom position is significantly above or below parallel that’s totally fine, as long as your positioning […]

SkillEMOM for 10 minutes:Slow pull power clean plus power clean Today’s clean work is similar to Monday’s snatch work in its basic progression, but you won’t be required to freeze in the catch on the power clean. Just keep the first pull from the floor slow and deliberate so that you get a chance to […]

SkillHandstands! Take about ten minutes to play around with some handstand drills today. Listed below are some drills in roughly ascending order of difficulty. And really do play! Find goofy positions. Work on movements that are confusing and weird and make you giggle. Don’t take flinging yourself upside-down too seriously! Box shoulder standWall walk to […]

SkillEMOM for 10 minutes:Slow pull power snatch with a 2 second freeze in the catch, plus power snatch. The first rep of this complex is very focused on positioning; be patient with a three second pull off the floor, and then do your best to stay balanced in the catch for a full two seconds. […]

Workout of the DayAMRAP in 20 minutes:20 alternating dumbbell power snatches20 sit ups200 m run If you did the Hoedown yesterday, awesome, awesome job! Don’t come today. Seriously, just rest and stretch. If you do show up, just hang out and stretch. You earned a rest day! For those that come in, pick a dumbbell […]

Hoedown InfoCheck the workouts below for detailed event information! For heats and a live leaderboard, go to: https://docs.google.com/spreadsheets/d/e/2PACX-1vQv4Kbdm8mW9vL9dV0CmGo-k9gZ-TvAM3BgNpiPM91BWQZ9y0Hh15msgZAWkrhdpp-VyWZ8u6-7n6zi/pubhtml Event 1For time (15 minute time cap):20-30-40Kettlebell hang snatch (scaled: dumbbell hang snatch)Wall ball 5 burpee box jump overs between each station (scaled: burpee box step overs) Scaled women: 25 pound dumbbell, 20 inch box, 8 pound […]

Workout of the DayNote that the skill work today is a mobility sequence to be done after the workout. If you’re doing the Hoedown tomorrow, take it easy today! AMRAP in 8 minutes:20 calories80 drag rope single unders Rest 2 minutes AMRAP in 8 minutes:8 clean and jerks80 drag rope single unders Use a barbell […]

SkillAMRAP in 8 minutes:8 toes to bar8 prone swimmers8 alternating twisted crosses Today’s skill work is built around switching between toe to bar practice and some shoulder engagement and prep. The prone swimmers will be done lying on your belly and passing your arms through a wide arm from out in front to behind your […]

SkillTempo Back Squat: 6 sets of 3 reps3 second descent, 3 second hold, full speed up, 3 seconds between repsTarget 65-70% of your max This is our last of 3 weeks with this lift; if you hit both of the last two weeks, try bumping your weight up an additional 5-10 pounds. Do remember that […]

SkillSprint work:6 rounds:20 seconds of burpees to a target40 seconds of rest20 seconds of calories40 seconds of rest Keep in mind that you have a second workout to tackle after this sprint work. Push hard to get some work in, but leave some gas in the tank for it. For your burpees, pick a pull […]