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Workout of the DayAMRAP in 20 minutes:10 strict pull ups200 m medicine ball carry30 medicine ball sit ups Scale the strict pull ups to banded pull ups or ring rows so that you’re able to move through them in sets of at least 2 or 3 throughout the whole workout. standard: 14/10 lbrx: 20/14 lbsport: […]

Workout of the Day5 rounds, 3 minutes on*, 1 minute off:15 KB swings9 Goblet Squats*At the beginning of each 3 minute interval, run/row/ski 300 m, or bike 750 m Pick a weight that lets you move through the swings in an unbroken set, and then the goblet squats in an unbroken set. If you set […]

SkillEvery 90 seconds for 7 rounds:20 double unders, then:Power snatch plus two overhead squats The double unders in this context are meant to keep you warm and moving between the lifts, so pick a volume and difficulty that you can consistently do unbroken each round.Restrict the range of motion on your overhead squats so that […]

SkillEvery 45 seconds for 12 rounds:Odd: one set of pull ups (kipping or strict)Even: one set of toes to bar (kipping or strict) You’ll be doing 6 rounds of pull ups and 6 rounds of toes to bar in this skill work, alternating back and forth between the two. Strict or kipping are both fair […]

SkillTempo Front Squat8 sets of 3 reps3 seconds down, 3 second hold, normal speed on the way up Be sure to keep the weight and the speed manageable so that your chest stays up and your knees stay out the whole way through each lift. Workout of the DayAMRAP in 12 minutes:12 overhead lunges12 lateral […]

SkillEvery 2 minutes for 5 rounds:200 m run/row/ski, or 500 m bikeMax push ups in the remaining time This skill work might look and feel like a workout, but it’s called “skill” so it definitely isn’t. Pick a distance on the run or machine that leaves you with about a minute to work on push […]

SkillEMOM for 10 minutes:Power clean plus split jerk There isn’t a prescribed pause on the split jerk today, but you should be able to freeze in your catch position and stay balanced. If you don’t feel like you’re able to do that, take the weight down or check in with your coach to sort out […]

Workout of the Day3 rounds:6 minutes to complete 800 m run/row/ski, or 2,000 m bike. Rest in remaining time.3 minutes to complete 400 m run/row/ski, or 1,000 m bike. Rest in remaining time. Record your slowest 800 and your slowest 400 for your score.

Workout of the DayAMRAP in 20 minutes:3-6-9-12-15-18-21…Clean and Jerks**After each round of clean and jerks, complete:30 sit ups60 double unders Pick a weight that lets you move through the clean and jerks in smooth, quick singles; it shouldn’t take you more than about 30 seconds to get through 3 reps. standard: 95/65rx: 135/95sport: 155/105overachiever: 185/135

Workout of the DayNote that we’ll be doing stretching after the workout for our skill work today AMRAP in 20 minutes:400 m run, row, or ski, or 1000 m bike21 kettlebell swings12 push ups Pick a kettlebell weight that lets you complete each round of swings in no more than two sets. standard: 20/12rx: 24/16sport: […]