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Workout of the Day5 rounds, 3 minutes on, 1 minute off:400 m run,Then max thrusters in the remaining time Pick a run distance that you can finish in no more than two minutes each round; drop to a 300 or 200 if needed. Choose the heaviest thruster weight with which you can sustain small sets […]

Skill5 rounds:20 second hollow40 second supine plank20 second arch40 second rest Tuck in any number of arms and/or legs if needed to sustain the hollow hold for the whole 20 seconds every round. Convince your coach to read out some trivia. Bonus points if you make them do a Trebek impression. Workout of the DayAMRAP […]

SkillEMOM for 10 minutes:Hang power snatch plus power snatch plus overhead squat Find strong positioning from the hang, and then replicate that positioning from the floor. Only squat as low as your flexibility will allow. Keep the weight within a range that lets you feel confident across all ten sets of this complex. Workout of […]

SkillEvery 3 minutes for 4 rounds:400 m run Saturday’s workout has five runs under heavy time pressure, so we’ll be practicing a similar time and distance today. The goal is to pick a distance that you can very comfortably finish in less than two minutes each round (ideally less than 1:45). If you need to […]

Skill10 sets of 5 strict pull ups and 5 ring dipsRest as needed between rounds, but move immediately from the pull ups to the dips Use a band on either or both movements to make ten sets of 5 manageable. We’re off the clock, but try not to rest more than a minute or two […]

SkillEvery 1:20 for 8 rounds:Squat clean thruster plus two thrusters We have a heavy thruster workout on Saturday (rx:135/95), so take this chance to get a sense for where you’re at with the lift. Try to keep the barbell moving smoothly across all three reps rather than letting it come to a stop on the […]

Workout of the DayAMRAP in 25 minutes:50 Russian kettlebell swings (eye level)60 push ups70 lunges (unweighted)80 sit ups Before every movement, run 500 m Happy Birthday, Alex Tomaich! If you’ve ever had the pleasure of hitting a running workout with (behind) Alex, you’ll have guessed what his birthday workout prominently features. The swings here are […]

Workout of the DayAMRAP in 8 minutes:10 power snatches30 crossovers Rest 4 minutes AMRAP in 8 minutes:10 pull ups (strict or kipping)30 double unders Think ahead on your pace today; neither effort will be as much work as last Saturday’s longer WODs, but you should still be reserving some energy for your second workout. Use […]

SkillAMRAP in 8 minutes:20 second L sit20 seconds of handstand practice Rest as needed between each movement; this shouldn’t be a race to get as many rounds done. The handstands can be done as a wall walk plus a hold, and kick up against the wall plus a hold, or a freestanding handstand. Break it […]

SkillDeadlift5-5-5-5-555%-60%-65%-70%-75% If you established a max lift in the previous strength cycles, use that as the reference number for your percentages today. Note that we aren’t hitting a max set in the last set; keep it at 5 reps. If you don’t have a reference max, your coach will help you sort out what weights […]