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Skill3 sets of 9 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. Workout of the Day5 rounds:90 seconds to complete 7 push jerks, then max calories […]

SkillEMOM for 10 minutes:10 double undersOne set of strict pull ups Modify your pull up difficulty so that you’re getting 3-6 reps every round. Be sure to stick to just one set so that you don’t overdo it on the pull ups. Scale your jump rope set so that you’re done in about ten seconds. […]

Workout of the DayJust one class today at 9 am, with open gym from 10-12! AMRAP in 25 minutes, with a partner:500 meter run together30 box jump overs total30 devil presses total30 box jump overs total Switch off back and forth any time on the box jump overs and devil presses. If you and your […]

Workout of the Day3 rounds:2 minutes of calories2 minutes of sit ups2 minutes to complete a 200 meter farmer’s carry (one DB and one KB)2 minutes of rest Record the sum of your sit ups and calories. Any time left over in the 2 minutes you have to complete the farmer’s carry is yours for […]

Workout of the Day4 rounds for time:400 meter run14 front squats70 double unders 24 minute time cap Pick a moderately challenging barbell weight for your front squats; you should be able to complete 14 reps in 2 or 3 solid sets. Scale the jump rope to a difficulty that never takes more than a minute […]

Skill5 sets of 5 tempo back squat:3 second descent3 second holdFast up3 seconds between reps Target 50-60% of your max across all 5 sets Keep the weight light enough that this never feels like a shakey or maximal effort. Workout of the DayAMRAP in 16 minutes:4-8-12-16-20-24… etcPower cleanToes to bar Run 200 meters before each […]

Workout of the DayAMRAP in 8 minutes:4 thrusters8 lateral burpees This Thursday’s variant on the thruster/burpee couplet has you working at a heavier weight than the original baseline. If you did last week’s skill on Thursday you should hopefully have an idea of how heavy to go; scale it so that 4 unbroken reps with […]

Skill4 sets of 8 deadliftsRest about 3 minutes between sets Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down. Workout of the Day4 rounds, 3 minutes on, 1 minute off:12 air squats12 push […]

SkillAMRAP in 8 minutes:3 strict ring dips10 second ring support hold3 strict ring dips20 second L-sit (floor) Scale the ring dips with a band or with feet so that you can complete the whole set of dip-support-dip without dropping off the rings to rest. Be sure that you’re getting a good deep range of motion […]

SkillEvery 90 seconds for 8 rounds:15 double unders3 touch and go power cleans Adjust the jump rope difficulty so that you can finish in about 10 seconds each round. Transition immediately onto the barbell and hang on for 3 touch and go reps. Keep the weight in a range that lets you hit everything unbroken […]