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Workout of the DayWith a partner complete 5 rounds for time (30 minute time cap) 200 m run together200 m sandbag carry (switch whenever)30 synchro air squats The sandbag should be heavy enough that you have to switch every 50-100 meters. Feel free to scale the sandbag carry to a medicine ball or appropriately challenging […]

Workout of the DayWorking in teams of 2-3, alternating full rounds: AMRAP in 30 minutes:8 squat cleans12/8 calories (row, bike, or ski) When everyone has completed 1 round of the above, move on to: 8 hang clean and jerks12/8 calories (row, bike, or ski) When everyone has completed one round of the the above, move […]

Mobility15 minutes of stretching, coach’s choice, or: 2 minute standing straddle2 minute pigeon per side1 minute twisted cross per side2 minute lunge stretch per side2 minute standing straddle Workout of the Day7 rounds:40 seconds of sandbag cleans20 seconds of toes to bar60 seconds of rest We got a chance to review these movements during skill […]

SkillEMOM for 10 minutes:Hang power clean plus power clean plus split jerk If you’re comfortable with all 3 movements, try going touch-and-go between the two cleans, and using the catch in the second clean as your wind-up for the split jerk. Only do this faster sequence if you’re able to pull it off without sacrificing […]

SkillAMRAP in 8 minutes:20 second L sit5 push ups Pick a push up difficulty that lets you go unbroken for the first few rounds. Scale the L sit by tucking your legs in, but try to keep your hands next to or in front of your butt. Workout of the DayAMRAP in 10 minutes:2-4-6-8-10-12… etcFront […]

Skill8 rounds:20 seconds of sandbag cleans40 seconds of rest We’ll be dusting off the sandbags for the skill work today, and then revisiting them for Friday’s workout. Our lightest sandbag is 45 pounds, but if that is too heavy for you you can use the same clean technique on a 30 or 20 pound medicine […]

Skill8 rounds:20 seconds of toes to bar40 seconds of rest We’ll be doing some toes to bar in a workout this Friday; use this as a chance to get up to speed on technique and figure out what you can get done in 20 seconds. Scale to partial range of motion, V-ups, or any other […]

Workout of the DayAMRAP in 15 minutes:90 drag rope single unders30 Russian twists with a medicine ball15 hang power cleans You should be able to finish you hang power cleans in no more than two or three sets, so pick an appropriately light weight. standard: 65/45 lb bar, 12/8 lb ballrx: 95/65 lb bar, 20/14 […]

Workout of the DayIn teams of 3:AMRAP in 20 minutes:Station 1: 500 m runStation 2: Max reps wall ballsStation 3: Rest One partner will start on each station. When the runner returns, they move on to wall balls, the partner on wall balls rests, and the partner resting takes off on the 500 m run. […]

Skill5 rounds:15 second hollow hold15 second arch hold15 second hollow hold15 second L sit1 minute rest Set yourself up for a quick rolling transition from hollow to arch and back again. This will probably be pretty hard. Workout of the Day5 rounds:1 minute of calories (row, bike, or ski)1 minute of pull ups (strict or […]