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SkillDeadlift5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the Day4 rounds:1 minute of calories (row, […]

SkillEvery 90 seconds for 7 rounds:One set of kipping toes to barOnce you finish your toe to bar set, practice handstand work until the next interval rolls around. standard: 10-20 seconds of handstand hold against the wallrx: 10-20 seconds of freestanding handstand holdsport: 10-30 foot handstand walk Workout of the DayAMRAP in 12 minutes:3-6-9-12-15-18…Clean and […]

SkillFront Squat5 reps at 65%3 reps at 75%Max reps at 85% This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it. Workout of the DayAMRAP in 15 minutes:10 weighted […]

Workout of the DayIn teams of 3:AMRAP in 20 minutes:Partner 1: 100 m sandbag carryPartner 2: Max calories (row, bike, or ski)Partner 3: Rest When partner 1 finishes the 100 meter carry, they move on to the calories, partner 2 moves on to rest, and partner 3 moves on to the carry. Your team’s score […]

Workout of the DayAMRAP in 25 minutes:800 m run40 push ups20 power cleans This workout has a pretty high volume of push ups; the expectation is that your set sizes will break down significantly within the round, possibly even ending up at singles. This hopefully shouldn’t happen until you’ve finished most of the 40 reps […]

SkillStrict Press3 reps at 70%3 reps at 75%Max set at 80% Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if […]

Skill5 rounds:30 second L sit1 minute supine plank30 seconds of mountain climbers1 minute of rest Scale your L sit by either keeping both legs partially tucked, or fully tucking one leg while keeping the other locked out. Workout of the DayAMRAP in 10 minutes:Burpee box jump oversComplete 8 kettlebell swings every minute, including at the […]

SkillDeadlift3 reps at 70%3 reps at 75%Max set at 80% Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you […]

SkillEMOM for 10 minutes:Slow pull power cleanPower cleanSplit jerk Use the slow pull to find the proper lift-off point above the knees, and then keep that positioning at full speed on your second rep. If you’re comfortable lowering the barbell and doing the set touch-and-go, then try to maintain that throughout the whole EMOM. Workout […]

SkillFront Squat3 reps at 70%3 reps at 75%Max set at 80% Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if […]