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SkillStrict Press5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on […]

Skill5 rounds:3-5 hard strict pull ups5-10 easy strict pull ups or ring rowsRest 1-2 minutes You’ll be tackling two different difficulties of pull ups in this bodyweight strength work. You might do unassisted pull ups for the “hard” reps and banded pull ups for the “easy” reps, or lightly banded pull ups for “hard” and […]

SkillDeadlift5 at 65% of your max5 at 70% of your max5 or more at 75% of your max This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the […]

Workout of the DayFor time:21-18-15-12-9-6-3Kettlebell swingGoblet squat200 meter run after each round 21 minute time cap Pick a comfortable kettlebell weight so that you can hang on for large sets throughout the workout. If you’re strong on the movement, try pushing for unbroken swings and unbroken goblet squats every round, with a quick rest between […]

Workout of the Day10 rounds:45 seconds to complete 3 power cleans45 seconds of lateral burpees Choose a challenging weight on your power cleans today; you should be able to complete all 3 reps as steady singles within the 45 seconds with time to spare, but it’s ok if that gets tough over the 10 rounds. […]

Skill8 rounds, 20 seconds on, 40 seconds off;1 kipping swing, 1 hanging knee raiseOR1 kipping pull up, 1 toe to barOR2 toes to bar, 1 bar muscle up Today we’re practicing smoothly transitioning back and forth between two kipping bar movements within the same set. Limit your practice each round to a volume and difficulty […]

SkillEMOM for 10 minutes:Hang squat snatchSquat snatch Focus on speed under the bar and staying within a technically solid range of motion on both lifts. Make sure that your speed under the bar does not result in a compromised extension on the way up. Workout of the DayAMRAP in 12 minutes:20 alternating dumbbell power snatches20 […]

Skill5 rounds:20 seconds of kettlebell swings10 seconds of rest20 seconds of crossovers10 seconds of rest Challenge yourself on the kettlebel swing weight, and don’t worry about filling the whole interval with work if you need to stop a bit early from the load. In the jump rope interval, practice crossovers or a jump rope skill […]

Skill7 rounds, with about a minute of rest between:4-8 ring dips (strict)10-20 second ring support hold10-20 second L-sit on the floor Use a band or your feet on the ground to scale the dips so that you stay roughly within the rep guidelines. Stay on top of the rings after your last dip, then transition […]

SkillFront Squat:5 sets of 2 tempo plus 3 regularTempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Increase 5-10 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets. This is the last day of this progression; push to a […]