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SkillAMRAP in 8 minutes:20 second handstand hold20 Russian twists with a plate Grab a light plate (10, 15, or 25 pounds) for this skill work. Feel free to modify the handstand hold to a plank hold or a shoulder stand supported by two boxes. Workout of the DayAMRAP in 16 minutes:4 clean and jerks8 push […]

Skill12×45 seconds:3 power snatches (touch and go) We’ll be practicing a sport approach to lifting again today with our touch and go power snatches. If you’re newer to touch and go, then lower the bar to the hang to consider your next move before going all the way to the floor for your next rep. […]

SkillDeadlift 6 sets of 4 reps We’re hitting the same total volume as last week, but now with 6 sets of 4 reps instead of 8 sets of 3. If you were able to easily hold the same weight across all 8 sets last week, consider shooting for the same load here. Otherwise, you’ll likely […]

Skill6 rounds:30 second arch hold30 second L sit30 second rest Tuck your knees if you have to on the L sit in order to hold for the whole 30 seconds. Convince your coach to do trivia, and let them know that there’s a fancy new trivia book gifted by one of our members sitting on […]

Skill12×45 seconds2 power cleans (not touch-and-go) Practice dropping the bar from the top and quickly resetting for your second rep today. The weight will be lighter, and the setup time for each lift should feel more like you’re doing a conditioning workout than a skill piece. Workout of the DayAMRAP in 12 minutes:200 m run20 […]

Workout of the DayAMRAP in 20 minutes:400 m run30 wall balls20 burpees Enjoy the running weather! Pick a med ball weight that lets you finish each round in about two sets. standard: 12/8 lbrx: 20/14 lbsport: 20/14 lb, unbroken wall ballsmetcon: 10x 1:20 on, 0:40 off

Workout of the Day5 rounds, 3 minutes on, 1 minute off:3 power cleans6 push ups9 air squats This workout is a classic, and a repeat from two months ago (July 23rd). It’s also Courtney’s request for her birthday workout – happy birthday, Courtney! If you have a birthday coming up, get in touch with Alex […]

Skill5 rounds:1 minute of strict pull ups1 minute plank1 minute rest We’ll be using the same interval for the skill work that we do for the workout. Pick a pull up difficulty that lets you tackle some larger sets today. standard: banded pull ups or ring rowsrx: strict pull upssport: bar muscle ups Workout of […]

SkillDeadlift 8 sets of 3 reps Take about 10-15 minutes to work on your deadlifts today; keep it pretty. Workout of the DayAMRAP in 12 minutes:16 box jumps20 medicine ball sit ups Focus on keeping a steady cadence through the whole workout today. standard: 20/12″, 12/8 lbrx: 24/20″, 20/14 lbsport: 30/20″, 30/20 lbmetcon: 4×2:00 on, […]

Skill15 minutes of snatching Work up to a heavy single if you’re feeling up for it today, or keep it lighter and practice technique. Don’t sacrifice form in favor of weight. Workout of the DayAMRAP in 14 minutes:200 m run7 squat clean thrusters Pick a barbell weight that forces you into some singles by the […]