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Workout of the DayAMRAP in 21 minutes:15 kettlebell deadlifts12 box jumps9 push ups You should be able to keep a quick pace through all three movements in this workout. Consider scaling to box push ups if you think that movement will break down to more than 3 sets. standard: 20/12 kg, 20/12″rx: 32/24 kg, 24/20″sport: […]

Workout of the DayAMRAP in 20 minutes with a partner:12 squat clean thrusters12 toes to bar While the other partner rows 1000 m or bikes 2,000 m Once the second partner completes their row or bike, they switch with the partner working on the AMRAP, picking up from exactly where they left off. Continue to […]

SkillStrict Press5 reps at 65%5 reps at 70%Max set at 75% We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session. Hit at […]

Skill10 minutes of handstand practice, picking one or two skills from the following list (in roughly ascending order of difficulty): PlanksBox shoulder standsWall walksHandstand kick ups against the wallCartwheelsCrow standsFreestanding handstandsHandstand walksStatic freestanding handstand holdsSingle arm handstand holds against the wallHandstand walks, slalom between conesFreestanding handstand pushupsStraddle press to freestanding handstandSingle arm freestanding handstand holdsNo […]

SkillDeadlift5 reps at 65%5 reps at 70%Max set at 75% We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session. Hit at least […]

SkillEMOM for 10 minutes:Hang snatch high pullSlow pull snatch high pullPower snatch Use the two high pulls to focus in on proper positioning in your jump, and then follow through with a fast drop under the bar in the power snatch. Workout of the Day3,4, or 5 rounds for time, with a 16 minute time […]

SkillFront Squat5 reps at 65%5 reps at 70%Max set at 75% We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session. Hit at […]

Workout of the Day5 rounds:1:30 of calories (row, bike, or ski)1:00 of alternating hang dumbbell power snatch0:30 seconds of Russian twists with a plate Use a dumbbell that lets you get two or three large sets each minute on the hang power snatches. Add up all of your calories, snatches, and twists at the end […]

Workout of the Day3 rounds, 5 minutes on, 2 minutes off:12 deadlifts9 hang power cleans6 push jerks At the start of every 5 minute interval, complete 100 double unders before moving on to the barbell complex. Record rounds and reps for each of the 3 intervals, and add them up chief-style at the end. Pick […]

SkillStrict Press5 reps at 35%5 reps at 45%5 reps at 55% We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get […]