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Workout of the DayAMRAP in 8 minutes:4 thrusters8 lateral burpees This Thursday’s variant on the thruster/burpee couplet has you working at a heavier weight than the original baseline. If you did last week’s skill on Thursday you should hopefully have an idea of how heavy to go; scale it so that 4 unbroken reps with […]

Skill4 sets of 8 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. Workout of the Day4 rounds, 3 minutes on, 1 minute off:12 air squats12 push […]

SkillAMRAP in 8 minutes:3 strict ring dips10 second ring support hold3 strict ring dips20 second L-sit (floor) Scale the ring dips with a band or with feet so that you can complete the whole set of dip-support-dip without dropping off the rings to rest. Be sure that you’re getting a good deep range of motion […]

SkillEvery 90 seconds for 8 rounds:15 double unders3 touch and go power cleans Adjust the jump rope difficulty so that you can finish in about 10 seconds each round. Transition immediately onto the barbell and hang on for 3 touch and go reps. Keep the weight in a range that lets you hit everything unbroken […]

Workout of the DayFor time:27-21-15-9Toes to barWeighted box step over (single dumbbell) Every 3 minutes, including at the start of the workout, run 200 meters 21 minute time cap Scale the toes to bar to a difficulty that lets you complete quick sets of 3-5 reps while you’re fresh; you have 72 total reps of […]

Workout of the DayAMRAP in 24 minutes:500 meter run21 overhead squats12 strict pull ups1 minute rest Choose an overhead squat weight at which you’re able to complete 21 reps in 2 or 3 sets at most. Push the pace on both the pull ups and the runs; you have a minute of rest at the […]

Workout of the DayAMRAP in 12 minutes:8 hang power cleans25 double unders8 front rack lunges25 double unders Happy Birthday, Michela! We have a hand-picked selection of Michela’s favorites today, enjoy! Use a weight on the hang power cleans and front rack lunges that makes it very challenging to maintain unbroken sets; it’s ok to have […]

Skill6 rounds:25 seconds on1 minute off 3 thrusters, then max lateral burpees in remaining time. Squat clean thruster the first rep of each set. Pick a challenging thruster weight; you should always be able to do the three reps unbroken, but it should always be tough. As soon as you drop and stabilize your bar, […]

SkillDeadlift 3 sets of 8 reps 3 sets of 8 deadliftsRest 3-4 minutes between sets Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s sets. Take about a minute more rest between your sets this week than last week to recover from the extra per-set volume. Workout of […]

Skill6 rounds:5-7 strict pull ups (banded, unassisted, or weighted)5-7 strict ring dips (banded, unassisted, or weighted)Rest 1-2 minutes Pick a difficulty on both movements that lets you hang on to a challenging 5-7 reps across all 6 rounds. Transition quickly from the pull ups to the dips, and then take a minute or two to […]