Skill 6 rounds:2 tempo strict ring dips3-8 regular strict ring dips Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Rest about 90 seconds between rounds Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. […]

Skill EMOM for 10 minutes:Power snatchOverhead squatSquat snatch Use the power snatch and overhead squat to prime your body for connecting the two motions into the squat snatch that follows. As always, limit your range of motion on overhead squats and squat snatches based on your flexibility and stability in the overhead position. Workout of […]

Workout of the Day AMRAP in 20 minutes:200 meter farmer’s carry (one KB, one DB)20 push ups40 unweighted lunges Choose the dumbbell that you typically snatch, and then grab a kettlebell that’s within 5 or 10 pounds of that weight. This is a great chance to challenge yourself on the push up difficulty! If you […]

Workout of the Day Every 5 minutes for 5 rounds:8 clean and jerks400 meter run Load your bar so that you’re debating between quick singles and one or two sets to get through the clean and jerks. They should be over within a minute, leaving you plenty of time to finish your run and rest […]

Skill 6 rounds:15 seconds of hang power snatches45 seconds of rest15 seconds of lateral burpees45 seconds of rest We’re working on barbell cycling and burpee speed here. Do your best to hang on to the bar for the full 15 seconds, and practice a quick and efficient wind up from the overhead position. Move as […]

Skill 5 rounds:1 minute of supine box planks, weighted1 minute of regular planks on the floor, unweighted Rest about 90 seconds Move immediately from the supine planks to the regular planks each round. Try to add a little more weight to the supine planks than you worked with 2 weeks ago, if that seems reasonable. […]

Skill 5 sets of 5 strict press Target about 65% Stay at a relatively light weight today; we’ll be alternating between strict press and back squats for a few weeks, staying at 5 by 5, and adding a bit of weight each time. Leave room for growth. Workout of the Day 5 rounds, 2 minutes […]

Skill 6 rounds:2 tempo strict pull ups3-8 regular strict pull ups Tempo: Fast up, 3 second hold at the top, 3 second descent, no time at the bottom. Rest about 90 seconds between rounds We’re tackling the same complex with pull ups this week that we did with ring dips last week. Scale the difficulty […]

Skill EMOM for 10 minutes:Hang power cleanPower cleanFront squat We’re working the squat into our clean complex this week, so hang onto the barbell after you power clean and follow through for a full range of motion front squat. Keep the weight light enough that you don’t lose a good knee-out and chest-up squat position, […]

Workout of the Day 5 rounds:1 minute of weighted step ups (single dumbbell)1 minute of medicine ball sit ups1 minute of calories1 minute of rest This is a great chance to push for a heavier dumbbell and medicine ball than you typically use if you normally scale the weight with those pieces of equipment. Find […]