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Skill 6 rounds: 15 second ring support OR 3 banded low ring muscle ups (no dip) 20 second L-sit 20 second arch hold Rest about a minute between rounds We’re getting a little extra core and shoulder work in on top of some optional muscle up practice today. If you found a muscle up drill […]

Skill 7 sets of 4 strict pull ups Banded, unassisted, or weighted Rest about a minute between sets Keep the same weight on today’s 7×4 that you did for last week’s 10×3. You could even consider adding another 2.5 to 5 pounds if that was easy for you. Make sure you leave room to grow […]

Skill 6 sets of deadlift: 2 tempo plus 2 regular Tempo: fast up, 3 second hold, 3 second descent, touch and go Target ~75% Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push past 75%, but save […]

Skill Every 45 seconds for 10 rounds: Hang power snatch Power snatch Focus on full extension on the hang power snatch, and then keep that same degree of extension on the power snatch from the floor on rep two. You have a short interval and a lot of hang power snatches in the workout, so […]

Skill 7 sets of 4 strict ring dips Banded, unassisted, or weighted Rest about a minute between sets Keep the same weight on today’s 7×4 that you did for last week’s 10×3. You could even consider adding another 2.5 to 5 pounds if that was easy for you. Make sure you leave room to grow […]

Workout of the Day 3 rounds for time: 400 meter run 21 kettlebell swings 12 kipping pull ups 20 minute time cap This is a classic benchmark workout, and we do variations of it every couple of weeks. You get to tackle the real thing today, so push the pace on the runs and hang […]

Workout of the Day 1 minute of burpees 1 minute of weighted step ups (one dumbbell) 1 minute of devil presses 1 minute of rest Then 2 minutes of each Then 3 minutes of each This is about 20 minutes of tough work, so save some gas in the tank for the later rounds; half […]

Skill 8 sets of 3 ring muscle ups transitions Strict, with no dip out of the catch Work with your coach to practice strict muscle up transition work, with no dip at the top. Take about a minute or two of rest between each set. Below is a list of strict transition drills from easiest […]

Skill 10 sets of 3 strict pull ups Banded, unassisted, or weighted Rest about a minute between sets Try to bump up the difficulty just a little bit from last week’s 7 sets of 4. A great way to do this is to add a 2.5 pound or 5 pound plate to your body, whether […]

Skill Tempo front squat 6 sets of 3 reps 3 second descent, 3 second hold at the bottom, fast up, 3 seconds between lifts Target about 75% of your max Focus on not getting a wind-up bounce to cheat out of the bottom of the squat; you should be totally motionless in the bottom position, […]