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Workout of the Day4 rounds:2 minutes of toes to bar2 minutes of calories2 minutes of rest At the start of each 2 minute work interval, complete a set of devil presses.Round 1: 12 repsRound 2: 10 repsRound 3: 8 repsRound 4: 6 reps You’ll only be countin your toes to bar and calories on this […]

SkillBack Squat3 at 70% of your max3 at 75% of your maxMax set at 80% of your max Practice safe 2-person spotting if you’re going hard on your last set! Review with your coach if you aren’t sure how that works. This is our second round through on the progression of Deadlift, Strict Press, and […]

SkillEMOM for 10 minutes:Squat clean and split jerk Last week we practiced a power clean and split jerk, and today we’re progressing to a full squat clean. Experienced lifters will likely be able to move a little more weight with the benefit of the extra range of motion in the catch, while newer lifters or […]

SkillStrict Press3 at 70% of your max3 at 75% of your maxMax set at 80% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe […]

Skill5 rounds:20 second ring support hold10 second rest20 second L-hang or tuck hang from the bar10 second rest20 second arch hold10 second rest We’re practicing static holds for the core and shoulders today; modify the difficulty of each movement so that you can sustain the hold for at least half of each 20 second work […]

SkillDeadlift3 at 70% of your max3 at 75% of your maxMax set at 80% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max […]

Workout of the DayFor time:50 thrusters1,000 meter run50 kettlebell swings1,000 meter run50 thrusters 24 minute time cap You should be using a very light weight for the thrusters (100 total is a lot!) and a pretty challenging weight for the kettlebell swings (50 is not very many!). Shoot for large sets of thrusters, and try […]

SkillEMOM for 10 minutes:Power clean plus split jerk If you’re newer, use this as a chance to pause after the clean and focus on split jerk technique. More experienced lifters can practice following through directly into the split jerk from the power clean catch position without standing to reset first. Either way, keep the load […]

SkillStrict press5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is our second round through on the progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a […]

Skill7 rounds:2 tempo ring dips, right into a set of regular ring dipsTempo: 3 second descent, 3 second hold, fast up, 3 second hold at topRest about a minute between rounds Scale the dip difficulty with a band or with your feet on the floor so that you get an average of 2-5 regular dips […]