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SkillAMRAP in 7 minutes:5 push ups3 strict pull ups It’s arm day. Pick difficulties that let you go unbroken with short rests for at least the first few minutes. Ring rows are a better scaling option than banded pull ups today; because the rounds are so short, getting in and out of the band will […]

Workout of the DayAMRAP in 24 minutes:400 m run20 kettlebell swings20 box jumps We’re using a lighter kettlebell in today’s workout; you should be able to finish your 20 reps in no more than 2 sets throughout the entire 24 minutes. standard: 20/12 kg, 20/12″, run/row/ski 400 or bike 1000rx: 24/16 kg, 24/20″, runsport: 28/20 […]

Workout of the DayAMRAP in 20 minutes:200 m med ball carry20 push presses40 Russian twists w/med ball Your barbell should be light enough that you can always finish your push presses in 3 sets or less. The Russian twist today is with a heavier and more awkward object, so expect to spend a little more […]

Skill5 rounds:1 minute supine plank30 second L sit30 second rest Perhaps some trivia to go with your core work? Workout of the DayAMRAP in 8 minutes:20/15 calories (row, bike, or ski)20 sit ups Rest 2 minutes AMRAP in 8 minutes:20 overhead lunges20 sit ups We have another pair of 8 minute AMRAPs today, with 2 […]

SkillEvery 90 seconds for 8 rounds:20 double unders plus one power clean and jerk Use this lifting interval as a chance to get a sense for an appropriate weight for the workout. Push jerk and split jerk are both acceptable. The double unders are meant to keep you warm and moving, and should be done […]

SkillEMOM for 10 minutes:3 deadlifts Be sure to only increase weight if you’re certain that you can keep solid form on each rep. It is very easy to slip into poor positioning under heavy load on the deadlift, so check in with your coach if you aren’t sure whether or not a jump in weight […]

Skill6 rounds:20 second ring support hold10 second rest20 second hollow hold10 second rest20 second arch hold 10 second rest Finishing 6 rounds of a 20 second ring support hold is very difficult, so scale to a plank if you aren’t comfortable on the rings yet. standard: plank hold instead of ring supportrx: ring support holdsport: […]

SkillEvery 45 seconds for 12 rounds:Hang power snatch plus power snatch Use your first rep from the hang to practice hitting full extension at the top of your pull, and then work on maintaining that level of extension when you take the second rep from the floor. The 45 second rounds will come at you […]

Workout of the Day3 rounds, 6 minutes on, 2 minutes off800 m run at the start of the 6 minutes, then:AMRAP of15 kettlebell swings10 burpeesIn the remaining time Each of your 6 minute work intervals will start with an 800 m run (or row/bike/ski if you’re scaling). As soon as you finish that effort, you’ll […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off3 power cleans6 push ups9 air squats Record rounds and reps for each of the 5 rounds, and add them all up at the end. Pick a weight that has you doing smooth singles or a single tough set. Apologies to your quads after yesterday. […]