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Skill8 rounds:4 ring dips (banded, strict, or weighted)20 seconds of handstand practice Rest about a minute between rounds If you’re confident on the movement, consider bumping up the challenge on the ring dips by adding an extra 5 or 10 pounds today. For the handstand practice, anything from wall walks to freestanding handstand holds is […]

SkillEMOM for 10 minutes:Hang power clean plus power clean Use the first rep to practice your efficient driving position above the knee, and then keep that powerful positioning from the floor on the second rep. Feel free to drop the barbell between reps one and two. Workout of the Day7 rounds:40 seconds of single arm […]

SkillFront Squat5 sets of 5 reps Target 70-75% of your max We’re dropping the tempo from our front squats and deadlifts for the next few weeks and getting some simple pogression work in during the Open. Try to hold at least 70% across all 5 work sets. Workout of the DayAMRAP in 10 minute:4 power […]

Workout of the DayFor time:60 kettlebell swings1 mile run60 kettlebell swings 25 minute time cap Use a swing weight that lets you hit sets of ten throughout the workout with no more than 10-20 seconds of rest between sets. Challenge yourself on the run distance today; it can definitely be scaled down or switched to […]

Workout of the DayAMRAP in 20 minutes:5 pull ups (strict or kipping)10 push ups15 air squats At the start of the workout, and again at the 10 minute mark:500 meter farmer’s carry with one kettlebell and one dumbbell. This twist on a classic benchmark workout has you starting the AMRAP with a carry all the […]

Skill5 sets:2 tempo deadlifts (fast up, 3 sec hold at top, 3 sec descent, touch and go at bottom)3 regular deadlifts Rest ~2 minutes between rounds Target weight: 65-75% Be diligent about your tempo on the first two reps, and then hang on to the next 3 at a regular cadence. Start with a lighter […]

SkillEMOM for 10 minutes:Hang power snatch plus hang squat snatch Focus on landing in a good squat stance on the power snatch, and then work your way into a lower catch position on rep two; if you don’t have the flexibility to hit full depth, then just try to make the second rep an inch […]

Skill10 sets of 3 strict pull ups Rest about a minute between sets We’ll take about 15 minutes to work through these pull ups; feel free to add weight as you go if you find that unmodified sets of 3 are too easy. Remember that adding weight on top of whichever band you’re using is […]

SkillEMOM for 10 minutes:Hang power clean plus hang squat clean Press the depth on the second rep, following through to the deepest technically sound front squat that you can hit dynamically. Try to hit both reps without dropping the bar. Add weight and work up to a heavy double if you’re comfortable with it. Workout […]

Workout of the DayJust one workout at 9 am today! At 10 am, Kirsten and Alex will be running a free muscle up workshop for anyone who’s interested in getting some more guidance and direction on where to take their practice with the skill. There will still be space for open gym! Workout of the […]