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Workout of the Day5 rounds, 3 minutes on, 1 minute off:30 double unders20 alternating dumbbell power snatches10 burpee box jumps You should be able to finish each movement in no more than two or three sets; scale the difficulty to make this reasonable. For your score today, track rounds and reps for each 3 minute […]

SkillEvery 1:20 for 8 rounds:Squat clean and split jerk Just like yesterday’s snatching, keep the weight light enough to maintain excellent form the whole way through this interval. Workout of the DayAMRAP in 15 minutes:200 m run/row/ski or 500 m bike15 single arm dumbbell thrusters Feel free to do all of your thrusters on one […]

SkillEMOM for 10 minutes:Squat snatch Keep your technique consistent and solid across all ten reps. Hold the same weight across or increase according to feel, but if your form starts to suffer be sure to reduce the weight. If squat snatches aren’t manageable at your current level of flexibility, do power snatches instead. Workout of […]

SkillAMRAP in 7 minutes:5 push ups20 second L hang or tuck hang The L hang and tuck hang are done on the pull up bar, hanging underneath and bringing the legs up to either an L-sit position (L hang) or a tuck position (tuck hang). Pick a push up difficulty that lets you go unbroken […]

Skill8 sets of 3 reps:Tempo back squat: 3 seconds down, 3 second hold, quick drive up. Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for […]

Skill10 sets of 3 strict or weighted pull upsORRing muscle up work If you’re keen on practicing ring muscle ups, your coach will give you drills to work on. By far the most effective way of mastering ring muscle ups (or really any complex movement) is to make sure that the difficulty of the drill […]

Workout of the DayAMRAP in 25 minutes:800 m run/row/ski or 2,000 m bike60 double unders40 alternating dumbbell power snatches You shouldn’t be spending more than about two minutes on the jump rope and two minutes on the dumbbell each round, so scale appropriately. Settle into a sustainable pace for a nice and long workout today. […]

Workout of the Day2 rounds:AMRAP in 8 minutes:5 hang squat cleans10 deadlifts20 box jumps After the first 8 minute AMRAP, rest 2 minutes, and then begin the second identical 8 minute AMRAP. You’ll have two separate round and rep scores for this workout. Your hang squat cleans will be the limiting factor; pick a weight […]

SkillAMRAP in 7 minutes:5 strict pull ups30 second L sit You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them. […]

Skill7 rounds30 seconds of Russian twists30 seconds of supine plank30 seconds of rest Simple core work today! Pick a 5-15 pound plate for your Russian twists. Workout of the Day6 rounds on a 3 minutes clock:400 m run/row/ski, or 1,000 m bike You should have about 1 minute of rest after each round before you […]