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SkillBack Squat3 reps at 70%3 reps at 75%3 or more reps at 80% Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar. Your coach will cover safe spotting technique. We’re […]

Workout of the DayAMRAP in 10 minutes:40 double unders10 burpee pull ups Rest 5 minutes AMRAP in 5 minutes:15 deadlifts10 burpee pull ups Pick a target for the burpee pull up that is just outside your standing reach. The movement is done by dropping into a burpee, and then following through with a jumping pull […]

Workout of the DayFor time:3 rounds of:800 m run50 sit upsOnce you finish 3 rounds of the run/sit ups, immediately move on to complete 100 wall balls30 minute time cap There is a hefty buy-in to get to the wall balls today. For your 800 m run, take a left out of the back doors, […]

Skill10 rounds:15 seconds of strict weighted pull ups1 minute of rest We’ll be adding 2.5 to 10 pounds each week, with the goal of always finishing at least 30 pull ups across the whole interval. If at any point you aren’t able to get through 30, then cut the additional weight in half the next […]

Skill6 rounds, 0:40 on, 1:20 off:5 power snatches, then max lateral burpees in the remaining time Pick a weight that lets you hit every set unbroken, quickly, and with solid form. The goal of this skill work is to practice fast barbell cycling followed by a burpee sprint. This is a good opportunity to use […]

SkillDeadlift5 at 65% of your 1 rep max5 at 70%5 or more at 75% We’re starting up another 5-3-1 strength cycle this week, with back squat on Mondays and deadlift on Wednesdays. We’ll also be working on strict pull ups every Friday. The percentages for the squat and deadlift are based off your 1 rep […]

SkillEvery 1:20 for 4 rounds:Hang power clean plus power clean plus split jerk Then every 1:20 for 4 rounds:Power clean plus split jerk For the first half of this skill work you’ll be working on transferring the positioning that you hit on the hang power clean into the full power clean from the floor; this […]

SkillBack Squat5 at 65% of your 1 rep max5 at 70%5 or more at 75% Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar. Your coach will cover safe spotting […]

Workout of the DayAMRAP in 20 minutes:200 m farmer carry (one KB and one DB)30 sit ups40 lunges with your dumbbell Your kettlebell and dumbbell should be within 10 pounds of each other. Feel free to hold your dumbbell any way you’d like on the lunges; rack, goblet, suitcase, or anything else that works. standard: […]

Workout of the Day4 rounds:90 seconds of clean and jerks90 second of calories (row, bike, or ski)90 seconds of restAt the start of every work interval, complete 30 double unders Your double unders shouldn’t take more than about 30 seconds each time, leaving you a full minute or so to work on the clean and […]