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Skill Every 40 seconds for 10 rounds: 2 lateral burpees 1 power clean and push jerk Continuing the theme of a shortening interval with a focus on transitions, we’re now working within 40 seconds to complete everything above. Practice cycling the push jerk directly out of the power clean catch to save a second or […]

Skill 7×4 strict ring dip Banded/weighted This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them. Workout of the Day AMRAP in 12 minutes: […]

Workout of the Day For time: 1,000 meter run 50 box jumps 50 devil presses 50 box jumps 1,000 meter run 25 minute time cap Sorry about last Sunday’s sit up fest! That workout had the wrong rep scheme, and ended up being too short and too overloaded with sit ups because of the error. […]

Workout of the Day 5 rounds, 3 minutes on, 1 minute off: 400 meter run 10 push jerks Max front squats in remaining time Use a barbell weight that lets you complete your 10 push jerks in one or two sets, leaving you with at least 30 seconds on the front squats. If you don’t […]

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 […]