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SkillFront Squat, 5 sets of 4 We’re adding one rep to each set over last week’s squats. Maintain the same load progression as last week if it’s reasonable to do so. Workout of the Day4 rounds:1:30 of devil presses0:30 rest1:30 of calories on the bike, row, or ski0:30 rest Be sure to pace this one; […]

SkillEMOM for 10 minutes:20 double unders plus 2 clean and jerks This will be a quick interval; try to find a weight that you can carry across the whole 10 minutes, and stick with that throughout the interval. You won’t have much time to change weights, so only do so if it’s definitely too heavy […]

Skill6 rounds:30 second supine plank30 seconds of Russian twists30 seconds of rest Use a 10, 15, or 25 pound plate for your Russian twists. If you want to make the supine plank harder, set the plate on your midline just below your belly button for the duration of the plank. Workout of the DayFor time, […]

Workout of the Day5 rounds:1 minute of pull ups20 seconds of rest1 minute of med ball sit ups20 seconds of rest1 minute of clean and jerks20 seconds of rest Both kipping and strict pull ups are fine for today’s workout. For your clean and jerks, choose a weight that has you working in small sets […]

Workout of the DayFor time, with a 30 minute time cap:200 m run400 m run800 m run400 m run200 m run20 burpees after each run (100 burpees total) For the 800 m run, turn left out of the garage down the driveway, and take a left on second street. Head east along the sidewalk until […]

SkillEMOM for 10 minutes:Power snatch plus overhead squat plus squat snatch Focus on full extension on the power snatch and a balanced overhead squat, then connect both of those pieces with the squat snatch Workout of the DayAMRAP in 15 minutes:200 m run12 front rack lunges12 push presses Use a weight that lets you finish […]

Skill5 rounds:20 second ring support hold10 second rest20 second hollow hold10 second rest20 second arch hold10 second rest Keep your feet on the ground during your ring support hold to scale it if you need to take a little bit of weight off your arms. sport: ring dips instead of support hold Workout of the […]

SkillFront Squat 5 sets of 3 Use your 5 sets to work your way up to a heavy triple. It doesn’t have to be an outright max, but you should have a decent sense of where your front squats are by the end of the skill work. Workout of the DayAMRAP in 12 minutes:30 sit […]

Skill10 minutes of handstand practice Just starting off? Try some wall walks or box shoulder stands! Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding! Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels! Ex-gymnast? […]

SkillEMOM for 10 minutes:Hang clean high pull plus hang power clean Practice hitting full and efficient extension in your high pull, and then carry that technique into the second rep, following through for the hang power clean. Remember to deadlift the bar up to the hang and come to a stop before beginning the set. […]