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Workout of the Day5 rounds:1 minute of pull ups20 seconds of rest1 minute of wall balls20 seconds of rest1 minute of calories (bike, row, or ski)20 seconds of rest This workout has programmed rest intervals between the work, but they are basically only long enough to jot down your rep count and move to the […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:400 m runMax clean and jerks in the remainder of the 3 minutes Note that row and bike are not considered rx for today’s workout. Start each 3 minute interval with a 400 m run, and then get going on your clean and jerks as […]

Skill8 sets of 5 front squatsImmediately after each set, do one large set of push ups. You won’t be on an interval for this work, so move at your own pace through all 8 sets with about 1-2 minutes of rest between each. You’ll likely have about 15 minutes to get your work done. Pick […]

SkillEMOM for 10 minutes:Hang power snatch plus power snatch Just like Monday’s clean work, we’re focusing on full extension on the first rep and then carrying that same level of extension across into the second rep. Use your hook grip. Workout of the DayAMRAP in 15 minutes:200 m run/row/ski, or 500 m bike20 single arm […]

SkillAMRAP in 7 minutes:7 V-ups15 second ring support hold The ring support hold is the top position of a ring dip: arms fully extended, hands by your side, and feet off the ground with all of your weight on the rings. standard: 30 second plank holdrx: 15 second ring support holdsport: one ring muscle up […]

SkillEMOM for 10 minutes:Hang power clean plus power clean Focus on full extension in the hang power clean, and then keep that level of extension on the second rep from the floor. Practice your hook grip today; if you aren’t familiar with it, your coach will show you. Workout of the DayAMRAP in 12 minutes:15 […]

Workout of the DayAMRAP in 20 minutes:400 m run/row/ski or 1,000 m bike40 wall balls40 sit ups It’ll be hot today; settle into a sustainable and reasonable pace, and rest any time you need to. Pick a med ball weight that lets you do 10-20 reps at a time throughout the whole 20 minutes. standard: […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:30 double unders20 alternating dumbbell power snatches10 burpee box jumps You should be able to finish each movement in no more than two or three sets; scale the difficulty to make this reasonable. For your score today, track rounds and reps for each 3 minute […]

SkillEvery 1:20 for 8 rounds:Squat clean and split jerk Just like yesterday’s snatching, keep the weight light enough to maintain excellent form the whole way through this interval. Workout of the DayAMRAP in 15 minutes:200 m run/row/ski or 500 m bike15 single arm dumbbell thrusters Feel free to do all of your thrusters on one […]

SkillEMOM for 10 minutes:Squat snatch Keep your technique consistent and solid across all ten reps. Hold the same weight across or increase according to feel, but if your form starts to suffer be sure to reduce the weight. If squat snatches aren’t manageable at your current level of flexibility, do power snatches instead. Workout of […]