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Skill5 rounds:30 second L sit1 minute supine plank30 seconds of mountain climbers1 minute of rest Scale your L sit by either keeping both legs partially tucked, or fully tucking one leg while keeping the other locked out. Workout of the DayAMRAP in 10 minutes:Burpee box jump oversComplete 8 kettlebell swings every minute, including at the […]

SkillDeadlift3 reps at 70%3 reps at 75%Max set at 80% Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if you […]

SkillEMOM for 10 minutes:Slow pull power cleanPower cleanSplit jerk Use the slow pull to find the proper lift-off point above the knees, and then keep that positioning at full speed on your second rep. If you’re comfortable lowering the barbell and doing the set touch-and-go, then try to maintain that throughout the whole EMOM. Workout […]

SkillFront Squat3 reps at 70%3 reps at 75%Max set at 80% Week two of your second round through our 5-3-1 progression! Be sure to re-calculate your 1 rep max for next week using the charts on the walls in the gym and the information you get from your max set. Talk to your coach if […]

Workout of the DayAMRAP in 21 minutes:15 kettlebell deadlifts12 box jumps9 push ups You should be able to keep a quick pace through all three movements in this workout. Consider scaling to box push ups if you think that movement will break down to more than 3 sets. standard: 20/12 kg, 20/12″rx: 32/24 kg, 24/20″sport: […]

Workout of the DayAMRAP in 20 minutes with a partner:12 squat clean thrusters12 toes to bar While the other partner rows 1000 m or bikes 2,000 m Once the second partner completes their row or bike, they switch with the partner working on the AMRAP, picking up from exactly where they left off. Continue to […]

SkillStrict Press5 reps at 65%5 reps at 70%Max set at 75% We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session. Hit at […]

Skill10 minutes of handstand practice, picking one or two skills from the following list (in roughly ascending order of difficulty): PlanksBox shoulder standsWall walksHandstand kick ups against the wallCartwheelsCrow standsFreestanding handstandsHandstand walksStatic freestanding handstand holdsSingle arm handstand holds against the wallHandstand walks, slalom between conesFreestanding handstand pushupsStraddle press to freestanding handstandSingle arm freestanding handstand holdsNo […]

SkillDeadlift5 reps at 65%5 reps at 70%Max set at 75% We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session. Hit at least […]

SkillEMOM for 10 minutes:Hang snatch high pullSlow pull snatch high pullPower snatch Use the two high pulls to focus in on proper positioning in your jump, and then follow through with a fast drop under the bar in the power snatch. Workout of the Day3,4, or 5 rounds for time, with a 16 minute time […]