<p>Skillclean and jerk 1-1-1-1-1Get tall on the clean and pull under fast, then stand all the way up and take a breath before the jerk. Dip straight down with a vertical torso and drive hard through your legs. Start light and build in small jumps, adding weight only while each rep looks the same.Workout of the DayEMOM for 12 minutes 9[…]</p>
<p>SkillEMOM for 10 minutes [odd] 10 dumbbell bent over row each arm [even] wall walk to handstand holdOn the odd minutes, do 10 dumbbell bent-over rows on each arm. Hinge with a flat back and row aggressively, driving your elbows back toward your hips. On the even minutes, walk up the wall into a handstand hold, keeping your core tight,[…]</p>
<p>Skilldeadlift 2-2-2-2-2Set your back flat before you pull, keep the bar close, and stand tall at the top. You can go touch and go, or reset and pull again quickly. Make the second rep look like the first. Since the reps are low, this is a great opportunity to test a heavier weight, but at no point should form break down.Workout of the[…]</p>
<p>SkillEMOM for 10 minutes straight set of strict pull-ups + straight set of push-upsWe’ll be focusing on strict pull-ups and push-ups today. For the pull-ups, start from a dead hang, pull your shoulder blades down and back, and drive your elbows to your ribs as you pull your chin over the bar, then lower under control. Pick a rep count[…]</p>
<p>Skill8 x 90 seconds 1 hang squat clean + 2 front squatsWe’ll be focusing on the hang squat clean and front squat today. Open your hips aggressively and pull under fast, then catch in a full squat with your elbows high. For the front squats, keep your elbows high and your knees tracking over your feet with your heels on the ground.Workout[…]</p>
<p>Workout of the Day5 rounds for time 200-meter run 20 weighted step ups 200-meter run 20 kettlebell swingsThe 200m run shows up twice in every round. Ten 200m runs add up to 2,000m, so hold a pace you can repeat on the tenth one. For the step-ups, place your whole foot on the box and drive through your heel to stand tall at the top. Keep[…]</p>
<p>Workout of the DayAMRAP in 20 minutes 500m run 35 wall ball shots 20 pull-upsThis workout starts with a 500m run out the back doors and all the way around the complex, so pace it to get right on the wall balls. For the wall balls, hit full depth on every rep and hold the same target height as fatigue sets in. Break them into manageable[…]</p>
<p>Skill1 hang power cleanFor today’s skill work, we’ll be focusing on hang power cleans. Start each rep from the hang with the bar at mid-thigh, drive your hips through and get tall before you pull under, then spin your elbows around fast to catch in a quarter squat with your elbows high. Start light and work up to a moderately challenging[…]</p>
<p>SkillEMOM for 15 minutes [1’s] max set of strict pull-ups [2’s] 30 seconds weighted step-ups, left leg [3’s] 30 seconds weighted step-ups, right legOn the first minute, do a max set of strict pull-ups, starting from a dead hang and pulling until your chin is over the bar, holding full range as fatigue sets in, scale by using a band or[…]</p>
<p>Skill12x30s 2 power snatches12 rounds of 30 seconds, 2 power snatches in each round. Keep the bar close, drive your hips forward explosively, and pull under fast to catch in a partial squat with your arms locked out overhead. Drop the bar between reps if you need to reset.Workout of the DayAMRAP in 12 minutes 1-2-3-4-5... front squats[…]</p>
<p>SkillEMOM for 10 minutes 2 push press 1 push jerkEach minute, do 2 push presses and 1 push jerk. Let the push press decide the weight, since it will likely be lighter than what you could jerk. Focus on a short, vertical dip and drive for both lifts. For the jerk, drop under the bar fast and lock your elbows out quickly.Workout of the[…]</p>
<p>Workout of the Day5 rounds 1 minute at each station row for calories two-arm devil press restFive rounds, one minute at each station: row for calories, two-arm devil press, then rest. On the rower, start at a repeatable effort level that can be maintained under fatigue. For the devil press, do a burpee with your hands on two dumbbells,[…]</p>
<p>Workout of the DayAMRAP in 20 minutes 100m uneven farmer carry 20 Russian kettlebell swings 30 walking lunge stepsEach round is a 100m uneven farmer carry, 20 Russian kettlebell swings, and 30 bodyweight walking lunge steps. For the carry, choose two objects of uneven weight, one of them a kettlebell, and switch arms at the 50m mark,[…]</p>
<p>Workout of the DayAMRAP in 20 minutes 10 power cleans 100m run 7 push presses 100m run 4 front squats 100m runThree barbell movements with a 100m run after each one: 10 power cleans, 7 push presses, and 4 front squats. One barbell for all three movements, so size it to the push press or the front squat, whichever is tougher for you. Do[…]</p>
<p>Skill12x45s straight set of toe-to-barFor today’s skill work, we’ll be using the 45 second timer for 12 rounds. In each window, do a straight set of toes to bar. Swing from arch to hollow, push down on the bar with straight arms, tuck your knees high, then flick both feet up to touch the bar at the same time. If toes to bar are not there[…]</p>
<p>Skill12x45s 2 strict pressFor today’s skill work, we’ll be using the 45 second timer for 12 rounds of 2 strict press. Start light and build in small increments, or hold one weight across all 12 rounds. Brace your core, with no dip and no leg drive, and get your head through at the top of each rep.Workout of the DayAMRAP in 15 minutes[…]</p>
<p>SkillEMOM for 10 minutes 1 squat clean w/ pause at the knees + 1 squat cleanWe’ll use a 1-minute interval timer for this complex: a squat clean with a pause at the knees, then a squat clean. Use the pause to hold your position and stay over the bar rather than rushing the second pull. Start light and increase in small increments so long[…]</p>
<p>SkillEMOM for 10 minutes 1 front squatWe’ll use a 1-minute interval timer to work up to a heavy single front squat for the day. Be sure to keep your elbows up and your knees tracking over your feet with your heels on the ground. Start light and increase in small increments so long as you can maintain the movement standard or pick one[…]</p>
<p>SkillDeadlift 1-1-1-1-1Work up to a heavy single deadlift today. If you’re feeling good, go for a new 1RM or just hit a few heavy singles at a weight you’ve done before. Make sure to spend time on your set up and focus on a smooth pull from the floor driving through the floor with your legs.Workout of the DayAMRAP in 12 minutes 10 hang[…]</p>
<p>Workout of the Day10 rounds of 2 minutes on 1 minute off [odd] 200m run then max reps of power snatches [even] 500m air assault bike then max reps of strict pressYou have 10 rounds of 2 minutes on and 1 minute off. On odd rounds, run 200m, then get as many power snatches as you can in the time left. On even rounds, ride 500m on the[…]</p>