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Skill10 sets of 3 strict or weighted pull up This is a good chance to move up in difficulty on your pull ups, trying the next movement in the sequence of ring row-> banded pull up -> strict pull up -> weighted pull up. You won’t be on a timer once you start, but all […]

SkillEMOM for 10 minutes:Power snatch plus overhead squat If you land in a solid position, you shouldn’t have to adjust your stance from the power snatch to do the overhead squat. Use that as a guide to assess your footwork. Workout of the DayAMRAP in 15 minutes:20 kettlebell swings10 push pressesEvery 3 minutes, including at […]

SkillBack Squat 5×5Immediately after each set, do one large set of push ups Scale the push ups so that you’re able to get at least 5-10 reps in each round. Keep both efforts submaximal, saving energy for the workout. Workout of the DayAMRAP in 10 minutes:8 alternating dumbbell hang squat cleans6 burpee box jump overs […]

SkillEMOM for 10 minutes:Power clean plus split jerk Feel free to push the weight, as long as you can maintain excellent technique. Focus on your stance in the power clean: feet squat width, hips back in the catch. Don’t let yourself kick out to a sumo position as the weight increases. Workout of the Day5 […]

Skill10 minutes of handstand practice Start your week off upside-down! Ask your coach for drill recommendations. Workout of the DayAMRAP in 15 minutes:10 hang power cleans20 sit ups50 double unders Your hang power cleans should be light enough that your form never degrades, but it’s ok if the 10 reps take you two or three […]

Workout of the DayAMRAP in 20 minutes:20 alternating dumbbell power snatches20 single arm overhead lunges with dumbbell15 burpees Make sure you split your overhead lunges evenly between your left and right arm throughout the workout. You can switch within the rounds, or use one arm for a whole round before switching to the other for […]

Workout of the Day5 rounds:1 minute of box jumps1 minute of push presses1 minute of calories (bike, row, or ski)1 minute of rest The main consideration in scaling the workout today will be selecting an appropriate push press weight; you should be able to maintain sets of 5-10 reps with solid form across all 5 […]

Workout of the DayAMRAP in 12 minutes:10 goblet squats8 devil presses You should go light enough that your goblet squats are unbroken. If you think that this movement combination might be too taxing on the lower back, consider switching the devil presses to regular burpees. standard: 35/20, regular burpeesrx: 50/35sport: 45/30, double dumbbells on both […]

SkillFront squat 8 sets of 4 reps We’re back on the front squat, but off the clock and with no set tempo today; Feel free to work up to a challenging weight, but don’t get so heavy that your knees, chest, or elbows dip out of a good position. Workout of the DayAMRAP in 16 […]

SkillAMRAP in 7 minutes:5 strict pull ups30 second L sit This skill work is a direct repeat from several weeks ago. You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport […]