Posts from September 2026

GraceBenchmark Skill WorkPre-workout technique5 sets for load and mechanics:3 touch-and-go clean and jerks– Increase load each set.–[…]

AMRAP 8:16 Barbell back rack lunges (60/85 lb)25 jumping pull-ups16 Barbell front rack lunges25 pull-ups16 Barbell overhead[…]

From 0:00-10:00:1,600-m run for time 10:00-20:00:Build to a 5-rep-max floor press

Rest day

For time:100 double-unders50 alternating DB snatches (15/22.5 kg)100 double-unders– 5:00 time cap. SKILL WORKPost-workout accessory3 sets::20 top[…]

AMRAP 12:2 wall walks2 legless rope climbs– Add 1 wall walk every round. Skill WorkPost-workout skillEMOM 8:Handstand[…]

Rest day