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SkillEMOM for 5 minutes:Hang clean plus clean (squat or power on both) Then, 8 minutes to work on cleans at your own pace Same format as yesterday, but for the clean. Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not […]

SkillEMOM for 5 minutes:Hang snatch plus snatch (squat or power on both) Then, 8 minutes to work on snatches at your own pace Use the first 5 minutes to prime the basics of the movement and gradually work up in weight. The last 8 minutes will not be on an interval, so you’ll have time […]

Workout of the DayAMRAP in 20 minutes:10 strict pull ups10 deadlifts25 sit ups Scale both your deadlifts and your pull ups so that you’re spending no more than about a minute to a minute and a half on each movement. It’s ok if your pull ups break down to singles, but the deadlifts shouldn’t take […]

Workout of the DayAMRAP in 24 minutes:Partner 1 runs 400 m while partner 2 accumulates caloriesPartner 2 runs 400 m while partner 1 accumulates caloriesPartner 1 runs 200 m while partner 2 accumulates hang kettlebell snatchesPartner 2 runs 200 m while partner 1 accumulates hang kettlebell snatches Add up all of your team’s calories and […]

SkillEMOM for 5 minutes:Clean pull + power clean + push jerk Immediately into: EMOM for 5 minutes:Power clean + push jerk Use the first 5 minutes to get extra priming and practice in using the clean pull. Your power clean should be following the same line and tempo as the clean pull. Drop the first […]

SkillTempo deadlift6 sets of 4 repsFull speed up, 2 second hold at the top, 4 second descent, 2 second pause on the floor. Target 65-75% of your max. Breaking up your normal tempo on the deadlift is going to be taxing, so start with conservative weights as you’re getting used to the timing. Prioritize positioning […]

SkillEMOM for 8 minutes:One or two rope climbs, or one set of ring rows Today you’ll either be practicing rope climb technique or building the basic pulling strength needed to get started on the skill. Let your coach know if you’re interested in learning the basics of the rope climb technique, even if you aren’t […]

SkillStrict press5 at 55%5 at 60%5 at 65%5 at 70%5 at 75% Take about 15 minutes to work up to a set of 5 strict presses at 75% of your max. Note that the last set is not a max set; get a good strength session in, but save some shoulders for the rest of […]

SkillAMRAP in 7 minutes:3 toes to bar3 pull ups (kipping)30 second supine plank If you’re confident with both the kipping pull up and the toe to bar, practice transitioning directly from your last toe to bar to your first pull up without breaking the cadence of your kipping swing. If you’re newer to the movement, […]

Workout of the DayAMRAP in 20 minutes:30 alternating dumbbell power snatches30 weighted step ups (single dumbbell)60 sit ups Every 4 minutes, including at the start of the workout, complete 100 drag rope single unders Use a dumbbell weight that you’re very comfortable snatching for high volume. You’ll be using that same dumbbell for the weighted […]