Workout: 10 Rounds of:Every 6 seconds for 5 reps:1 Power Snatch @ 50% @:30 Run 150@ 3:00 Repeat  The goal is to move with solid technique with the barbell. Chest up and reset before every rep. This is final week of this variation of this workout. Next week we introduce “touch-and-go” reps. At-Home Version:Alternating DB Snatch reps Track weight used for Snatches (either barbell or DB)Read more

Workout #1: AMRAP 7  10 Overhead Squats 75/4550 Double-Unders Rest 3  Workout #2: AMRAP 7 10 Shoulder-to-Overhead 75/45 30 Lateral Bar Hops (every time you jump over the bar = 1)Rest 3 Workout #3: AMRAP 710 Power Cleans 75/45 5 Burpees  Goal is to use the same barbell/weight for each workout. Aim to complete the movements “unbroken” or in two sets for *most* of each workout. Please don’t drop barbells from overhead, control them to the ground. Track each workout score separately. At-Home Version: #1- 5 Single-Arm Overhead Squats per arm OR 10 PVC/Broomstick OHS if mobility doesn’t allow for Single-Arm OHS / 50 DU’s #2- 5 Single-Arm Shoulder-to-Overhead per arm / 30 Lateral Hops over DB (every time you jump over the DB = 1) #3- 5 Single-Arm DB Power Cleans per arm (both heads of the DB touch the ground each rep, complete 5 and 5, not alternating) / 5 BurpeesRead more

Skill Work: Handstand Push-Up Practice – 10 Minutes Beginner- Practice learning to get inverted/controlling negatives/timing of kip Advanced- 8 Minute EMOM of 40% of Max Rep HSPU Workout: For time:10 Alternating Turkish Get-Ups 25/3520 Pull-Ups 30 Kettlebell Swings  40 Wall Balls  500m Run  40 Wall Balls 30 Kettlebell Swings 20 Pull-Ups10 Alternating Turkish Get-Ups Here are some goals for tomorrow- Focus on Turkish Get-Up TECHNIQUE. Take your time and do them properly. Here’s a video of how I like to teach them, I hope it helps! Aim to complete Pull-Ups in sets of at least 3-5 reps at a time. Swings may be completed with a heavier kettlebell. If you’re proficient with the movement, challenge yourself here. Wall Balls should be done in sets of 10 or more. At-Home Version: 10 Alternating TGU / 20 Bent-Over Single-Arm DB Rows (10 per arm) / 30 DB Swings / 40 Single-Arm DB Thrusters (20 per arm,...Read more

Workout #1: Every 90 seconds for 10 rounds:Run 150m  Aim to get ~:30 rest each interval. Shorten run distance if necessary. Track average split time. Workout #2: For time: 21-15-9 Deadlift (155/105) Toes to Bar Deadlift weight should be medium, not heavy.  Toes to Bar ideally in sets of 3-5. Prioritize proper deadlift technique for the workout… don’t lean back too far at the top and ensure that shoulders are above the hips when the bar touches the ground each rep. At-Home Version: 20-16-12 Single-Arm DB/KB Deadlift per side / Alternating 1/2 V-Ups per side Complete all reps of DL with one arm before switching arms.Read more

Warm-Up: 10 reps of: Jumping Jacks, Neck Rolls, Arm Circles, Samson Stretch 8 reps of: Plank Kick Backs, Snatch Grip Deadlift, Push Press with 1 second pause, Air KB Swing 6 reps of: Burpees, High Hang Power Snatch, Dive Bombers, Russian KB Swing 4 reps of: Hollow to Arch Rolls, Power Snatch, Pike Push Ups, American KB Swing with 1 second pause Rehearsal: 2-3 Reps of each- HSPU or Modification (DB Z Press or Handstand Push-Up negatives) Snatch at Workout Weight Burpees Sit Ups KB Swings Workout: AMRAP 30  3 Handstand Push-Up  5 Snatch (Light, the goal is to hold the bar and cycle it unbroken for the entire workout) 7 Burpees  9 Sit Ups 11 KB Swings At-Home Version: AMRAP 30 2 Single-Arm Z-Press per arm, 4 Alternating DB Snatch per arm, 6 Burpees, 8 Sit-Ups, 10 Single-Arm KB Swings (5 per arm)Read more