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Skill10 rounds:15 seconds of strict pull ups45 seconds of rest Pick a difficulty that lets you hit 3-5 reps in every 15 second interval. Use a band or add external weight as needed to decrease or increase the difficulty, respectively. standard: bandedrx: unassistedsport: weighted Workout of the DayFor time:400 m run20 deadlifts40 med ball sit […]

SkillEMOM for 10 minutes:Snatch high pullSquat snatch Use the high pull to get a sense for what your fullest most powerful extension feels like, and then follow through on that extension on the second rep before dropping underneath the bar into a deep catch. Workout of the DayAMRAP in 12 minutes:8 thrusters8 lateral burpees40 crossovers […]

Workout of the DayAMRAP in 25 minutes:5 strict toes to bar10 power snatches15 box jumps20 lunges (no weight) Use a light enough barbell that you can sustain easy sets of 5 reps at a time across the whole 25 minutes. This is a long workout, so you’ll need to settle into a sustainable pace right […]

Workout of the Day4 rounds:2 minutes to run 200 m2 minutes of ring dips2 minutes of clean and jerks Pick a run distance that takes you no more than about a minute each round; the time left over after your run in the 2 minute interval is yours to rest during. Scale your ring dips […]

Skill6 sets of 4 deadliftsImmediately after each set, complete one large set of push upsTarget deadlift percentages: 75% for 3 sets, 80% for 3 sets Shoot for at least ten push ups on each set. We’re bumping the rep count up by 1 on each deadlift set this week, but see if you can maintain […]

SkillOverhead squat:3-3-2-2-1-11 second pause at the bottom of each repSuggested weight progression (in %): 80-80-85-85-90-90 Building off last week’s overhead squats, we’re decreasing the pause duration and shooting to bump the weight up a bit. As always, stay within your technically sound range of motion. Workout of the DayAMRAP in 10 minutes7 wall balls 4 […]

Skill6 sets of 4 deadliftsImmediately after each set, complete one large set of push upsTarget deadlift percentages: 75% for 3 sets, 80% for 3 sets Shoot for at least ten push ups on each set. We’re bumping the rep count up by 1 on each deadlift set this week, but see if you can maintain […]

SkillEMOM for 10 minutes:Squat clean and split jerk Work up to a heavy single on the clean and jerk. On both the clean and the split jerk, focus on a quick drop underneath the barbell into the catch. All else being equal, more speed under the barbell translates directly into a stronger lift. Workout of […]

SkillEMOM for 5 minutes:Hang power snatch plus power snatch plus overhead squat. Then 8 minutes of snatching (power or squat) Once you’re off the interval and into the 8 minutes of free lifting, practice blurring the lines between a power snatch and a squat snatch. It’s often the case that lifters will have different footwork […]

SkillEMOM for 10 minutes:Squat clean and split jerk Work up to a heavy single on the clean and jerk. On both the clean and the split jerk, focus on a quick drop underneath the barbell into the catch. All else being equal, more speed under the barbell translates directly into a stronger lift. Workout of […]