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Skill6 rounds:3 hard strict pull ups6 easy strict pull upsRest 1-2 minutes If you did this skill work 2 weeks ago, keep the same band combinations and try to get a few more reps on the second set (the easy pull ups) in each round. Use any combination of weights and bands that lets you […]

SkillEMOM for 4 minutes:Clean and JerkImmediately into:6 minutes to work up to a heavy single on clean and jerk Spend the first 4 minutes on an EMOM clock making a few jumps in weight as you warm up. Once you hit the second portion of the skill work you’ll be off the clock and on […]

Workout of the DayFor time:400 meter run60 burpee box jumps800 meter run (two 400’s)100 step ups1,600 meter run Time cap: 40 minutes For the 800 meter run, complete two 400 meter runs so that the distance is accurate. For the 1,600 meter (1 mile) run, you’ll head towards town on second street until you get […]

Workout of the Day4 rounds, 5 minutes on, 1 minute off:12 front squats12 toes to bar At the start of each 5 minute interval, complete a 500 meter medicine ball carry. Scoring will be Chief-style, so you’ll start on the front squats each of the 4 times that you come back in from the carry. […]

Skill5 sets of 5 deadliftsImmediately after each set of deadlifts, complete a large set of push ups Target ~70% for your deadlift weight (don’t add weight from week 1: do more push ups instead). Choose a push up difficulty that lets you hit at least 10 reps every set. Keep your sets to about 80% […]

SkillAMRAP in 8 minutes:15 second ring support hold15 second L sit on floorHandstand kick up or wall walk plus 15 second hold15 second L sit on floor Alternate between the L sits and the support/handstand holds for 8 minutes. If you need to tuck one or both legs in on the L sit so that […]

SkillEMOM for 10 minutes:Hang snatch pullPower snatch Prime your full extension on the hang snatch pull, and then pass through that same position at full speed from the floor on the power snatch. Don’t let that focus on extension distract you from a quick drop under the bar in the catch position though; one of […]

Skill10 sets of 3 strict pull ups (banded, unassisted, or weighted) Rest about a minute between sets. Continue your weight progression by bumping up a few pounds from the last time we did this (two Tuesdays ago). If you’re just starting out on the pull ups, use a thick band and add a small weight […]

SkillEMOM for 10 minutes:Hang clean pullPower cleanSplit jerk Each set of this complex will start with a deadlift up to the hang position before doing a hang clean pull. Focus on feeling out the tall position that you hit at the top of your hang clean pull, and then try to pass through that position […]

Workout of the DayFor time:1,000 meter run50 alternating dumbbell power snatches150 air squats50 alternating dumbbell power snatches1,000 meter run 30 minute time cap We’re getting some higher volume running and air squats in today. Scale the run to a distance that you can finish in less than about 6 minutes. The squats also shouldn’t take […]