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Skill10 minutes of handstand practice We’re taking a total break from our squat/deadlift/press progression this week, and then will be back with a light week after Thanksgiving before jumping back into one more full month of the sequence. For today, have fun working on any handstand skills and drills that appeal to you! Talk to […]

Workout of the DayFor time, with a 20 minute time cap:400 m run60 wall balls800 m run60 wall balls400 m run If the run volume looks too high for you, cut the distances down to 200-500-200. If the wall ball will be the sticking point, then consider keeping the numbers the same (60 per round) […]

Workout of the DayAMRAP in 20 minutes with a partner:One partner does:12/9 calories (row, bike, or ski)9 hang power cleans6 lateral burpees While partner 1 does that, partner two rests. Once partner one finishes their calories, hang power cleans, and burpees, partner two does that sequence while partner one rests. Continue to relay back and […]

SkillStrict Press5 reps at 65%3 reps at 75%1 or more reps at 85% Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full […]

SkillEMOM for 8 minutes:2 squat clean thrusters Work up to a heavy double, making sure that you aren’t leaning back or using an asymmetric press-out on the push press at the top of each lift; your core should stay tight as you finish the movement. Workout of the Day3, 4, or 5 rounds for time:400 […]

SkillDeadlift5 reps at 75%3 reps at 85%1 or more reps at 95% Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle […]

SkillAMRAP in 8 minutes:3 strict pull ups5 kipping pull ups7 push ups You should ideally be scaling the volume and difficulty of your strict and kipping pull ups so that you can do them in one set with a little bit of rest after the push ups. If you normally go back and forth between […]

SkillFront Squat5 reps at 75%3 reps at 85%1 or more reps at 95% Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full […]

Workout of the Day5 rounds:90 seconds of hang squat cleans90 second of calories (row, ski, or bike)At the start of each 90 second interval, complete 50 drag rope single unders Pick a barbell weight that has you working in sets of about 3-8 throughout the whole workout. Your score for this one is the sum […]

Workout of the DayAMRAP in 20 minutes:10-20-30-40-50.. etc.Push pressBox jump overAfter each round of push presses and box jump overs, run 400 m Your barbell should be light enough that you can hold sets of 10 for the first few rounds of the workout. standard: 55/35 lb, 20/12″rx: 75/55 lb, 24/20″sport: 95/65 lb, 24/20″metcon: 8×2:00 […]