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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 […]

Workout of the DayFor time:30 devil presses1 mile run30 devil presses 25 minute time cap Do your best to stick to the full volume on this workout, and let yourself hit the time cap if it comes to that. Settle into a steady and sustainable pace and adjust if you need to so that you […]

Workout of the DayEvery 5 minutes for 5 rounds:200 meter farmer’s carry (one KB, one DB)15 power snatches Record the slowest of your 5 times. Pick a light weight on your power snatches; you should be able to complete the 15 reps in 2 or 3 fast sets of touch and go. Try to keep […]

SkillEMOM for 10 minutes:30 seconds of handstand practice30 seconds of rest Do your best to stick to the clock so that you have a bit more structure and tempo built into your handstand practice today. Below is a list of skills you can focus on in roughly ascending order of difficulty. Pike box holdWall walkBox […]

SkillEMOM for 10 minutes:Hang squat cleanSquat clean Practice a fast drop underneath the barbell on both reps in this complex. Be sure not to sacrifice full extension on your pull in either movement to achieve that speed, though; the first rep starting at the hang should make it easier to stand tall, feel your full […]

Skill7 rounds, 40 seconds on, 40 seconds off:10 alternating dumbbell power cleans,Then max double unders in remaining work time Scale the power cleans so that you can complete them in one unbroken set every round. Choose a jump rope difficulty that’s quite tough, but lets you get some good successful sets and reps. Record your […]

Skill5 rounds:30 seconds of strict pull ups30 seconds of rest30 seconds of hand release push ups30 seconds of rest Challenge yourself on both the pull ups and the push ups today; the constrained time that you’re working in means that even if you choose a very tough difficulty you’ll still be rescued by the clock […]

SkillFront Squat:5 sets of 2 tempo plus 3 regularTempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Increase 5-15 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets. We have one more week of this progression. Workout of the […]

Workout of the DayAMRAP in 20 minutes:500 meter run90 second plank hold30 box jumps Settle into a steady pace on this workout, and feel free to break up the plank into smaller chunks if needed. Tackling the plank in manageable 30 second intervals is a great way to work through it; just be sure that […]