Skill Every 90 seconds for 8 rounds: 2-3 high ring kipping swings, immediately into 2-3 low ring muscle ups transitions (no dip) If you’re feeling confident and your coach agrees that you can safely attempt it, then go for a muscle up on rounds 3, 6, and 8. Stick with only these 3 rounds even […]

Skill 10 sets of 3 strict pull ups Banded/weighted Rest about a minute between sets Make one last jump in weight over last week’s 7×4 Workout of the Day 4 rounds: 1 minute of power cleans 1 minute of strict ring dips 1 minute of calories 1 minute of rest Go with a power clean […]

Skill 6 sets of front squat: 1 tempo plus 3 regular Tempo: 3 second descent, hold for 3 at the bottom, fast up, 3 seconds before the next rep Target ~80% Each set starts with just one tempo rep, so be dilligent about keeping to that tempo throughout the lift. Wrap up with 3 regular […]

Skill Every 45 seconds for 10 rounds: 3 lateral burpees 1 power snatch We’re hitting a similar pattern of burpees and lifting to last Tuesday’s, but we’re dropping 25% off both the burpee count and the interval time. This will be a tighter turnaround, so keep it light and stay focused on your speed and […]

Skill 10 sets of 3 strict ring dips Banded/weighted Rest about a minute between sets Make one last jump in weight over last week’s 7×4 Workout of the Day 4 rounds 2 minute to complete 20/15 calories, then max wall balls in the remaining time 2 minute rest Push the pace on the machine to […]

Workout of the Day For time: 24 unweighted lunges 24 front rack lunges 24 overhead lunges 24 front rack lunges 24 unweighted lunges Between each set of lunges, complete 40 sit ups 24 minute time cap Grab a very light barbell and use it for both the front rack and the overhead lunges. You should […]

Workout of the Day 4 rounds: 90 seconds of burpee box jumps 90 seconds of Russian kettlebell swings 90 seconds of calories 90 seconds of rest Choose a heavier weight on the kettlebell swings today; Russian swings are only up to shoulder height, so the shorter range of motion will allow you to challenge yourself […]

Skill EMOM for 10 minutes, alternating between: 1: 3-5 high ring kipping swings 2: 2-4 low ring muscle ups transitions (no dip) We’re working our way up to the high rings on our muscle up practice today. Get in some reps of the kipping swing both in the false grip and in a regular grip. […]

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. Consider adding another 2.5 to 5 pounds if that was easy for you. Workout of the Day AMRAP in 8 minutes: 16 push […]

Skill 6 sets of deadlift: 1 tempo plus 3 regular Tempo: fast up, 3 second hold at top, 3 second descent, touch and go into the next rep Target ~80% Each set starts with just one tempo rep, so be dilligent about keeping to that tempo on the descent. Wrap up with 3 regular reps, […]