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SkillEMOM for 10 minutes:15 double unders2 power snatches (singles) Modify the jump rope difficulty so that you can always finish in 10 or 15 seconds. Transition quickly from the jump rope to the power snatches, and try to get them done with no more than about 5 seconds between reps. Workout of the Day5 rounds:45 […]

Workout of the DayFor time:1,000 meter run75 air squats50 devil presses75 air squats1,000 meter run 30 minute time cap If you’re thinking about scaling this workout, you should be considering how to cut the volume down to make it more manageable. The devil presses can be scaled to 35 reps total, the air squats can […]

Workout of the DayEvery 4 minutes for 6 rounds:40 double unders12 deadlifts200 meter run Pick a jump rope volume and difficulty that lets you finish in about 30 seconds each round. Scale the deadlifts so that you can do them either unbroken or in 2 quick sets; it should be on the heavier side, but […]

Skill5 sets of 5 tempo front squat3 second descent3 second holdFast up3 seconds between reps Target 50-60% of your max Focus on positioning today; keep the weight light enough that you can keep an upright torso throughout the lift, and avoid bouncing out of your pause at the bottom of each rep. Workout of the […]

Workout of the DayAMRAP in 8 minutes:10 thrusters8 lateral burpees This conditioning piece is a repeat with a twist from two weeks ago; you’ll be using a lighter barbell (75/55 this week vs 95/65 two weeks ago) and doing 8 burpees instead of 10 per round. Try to take a very slightly more aggressive pace […]

Skill4 sets of 7 deadliftsRest 2-3 minutes between sets Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s 3×7 if you did it. This week’s bump in volume is more substantial than last week’s; keep the weight in that conservative 60-65% range to leave room to grow. Workout […]

Skill6 rounds:10 easy ring rows5 strict ring dips (banded, unassisted, or weighted)Rest 1-2 minutes between rounds Choose a difficulty for the dips that makes 5 reps per round hard to get in a single unbroken set, but manageable. Transition immediately from the ring rows to the dips each round. Workout of the DayFor time:21-15-9 squat […]

SkillEMOM for 10 minutes:15 double unders2 power cleans (singles, not touch-and-go) Start each double under set right at the start of the minute, and focus on a fast transition to your barbell rather than max weight. Scale the jump rope to a volume and difficulty that takes no more than 15 seconds to complete. Workout […]

Workout of the Day4 rounds for time:500 meter run21 box jump overs12 push jerks 28 minute time cap Grab a barbell weight that lets you finish each round of 12 push jerks in no more than 3 sets; the challenge in this workout should be in sustaining your pace across all 3 movements rather than […]

Workout of the DayAMRAP in 20 minutes:200 meter farmer’s carry (one dumbbell and one kettlebell)20 kettlebell deadlifts200 meter run20 alternating dumbbell power snatches Use a dumbbell that you’re comfortable hanging onto for sets of 10 power snatches, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. Try to keep your […]