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SkillEMOM for 8 minutes:3 strict toes to bar plus 5 kipping toes to bar Scale the height of your toes to bar so that you’re able to hit the full sets of 3 and 5 each round. If you’re strong with toes to bar, be patient; the difficulty will likely sneak up on you in […]

SkillFront Squat3 reps at 70%3 reps at 75%3 or more reps at 80% Week two of our Winter Strength Program! If you haven’t already, take a look at the program explanation posted in the gym. Be sure to get a couple of warm up sets that are heavier than the empty bar, but lighter than […]

Workout of the Day6 rounds:1 minute of strict pull ups1 minute of clean and jerks1 minute of rest Pick a power clean weight that has you working in smooth singles the whole way through. Scale the pull ups so that you’re getting 2-4 reps at a time for most of the workout. Ring rows and […]

Workout of the DayAMRAP in 20 minutes with a partner:500 m run togetherPartner 1 completes 20 deadliftsPartner 2 completes 20 deadliftsWhile one partner is deadlifting, the other must be holding in a plank. They can rest if the deadlifter rests. Partner 1 must complete all 20 deadlifts before switching. standard: 115/85rx: 185/135sport: 225/155metcon: 10×1:20 on, […]

SkillStrict Press5 reps at 65%5 reps at 70%5 or more reps at 75% This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be […]

SkillEMOM for 10 minutes:3 lateral burpees plus one squat snatch Your burpees today should be quick and easy, and shouldn’t take more than ten seconds; they’re just a reset between each snatch. Focus on landing in a locked out overhead position rather than pressing out in your catch. Workout of the DayAMRAP in 12 minutes:12 […]

SkillDeadlift5 reps at 65%5 reps at 70%5 or more reps at 75% This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be a […]

Skill10 rounds:3 strict pull ups30 seconds of handstand or wall walk practice Take about 15 minutes to practice your strict pull ups and handstands today, working through ten rounds of the couplet above. Take your time moving back and forth between each movement. Pull ups can be scaled to ring rows, banded pull ups, or […]

SkillFront Squat5 reps at 65%5 reps at 70%5 or more reps at 75% This week we’re starting a two month winter strength building program for the Front Squat, Deadlift, and Strict Press. Use your true one rep max for each lift as the reference number for the percentages. The “5 or more” set should be […]

Workout of the DayWith a partner complete 5 rounds for time (30 minute time cap) 200 m run together200 m sandbag carry (switch whenever)30 synchro air squats The sandbag should be heavy enough that you have to switch every 50-100 meters. Feel free to scale the sandbag carry to a medicine ball or appropriately challenging […]