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Skill8 sets of:3 tempo ring dips (3 second descent, 3 second hold, fast up, 3 second support hold)5 ring rows Rest about a minute between sets This skill work is a repeat from January 16th: check your notes and see if you can choose a more challenging scaling option today! If you haven’t tackled tempo […]

Workout of the DayAMRAP in 24 minutes:200 meter farmer’s carry (one dumbbell, one kettlebell)20 devil presses400 meter run20 devil presses Settle into a steady pace and take your time working through each movement; 24 minutes will feel like a long time at first, but if you can just focus on keeping things sustainable it’ll be […]

Workout of the DayFor time:1,000 meter run40 deadlifts60 kipping pull ups40 deadlifts1,000 meter run 24 minute time cap Hold off on putting your equipment away until everyone else has finished; hang out and cheer your neighbor on! Pick a deadlift weight that lets you hang on to sets of ten throughout both rounds on the […]

Skill8 rounds:3 high ring swings plus arm pull to horizontal3 low ring muscle up transitions with no dip (grounded, banded, or jumping)3 ring dips Or, if you’re comfortabe with the ring muscle up:8 rounds:2 low ring muscle up transitions with no dip (grounded, banded, or jumping)One set of ring muscle ups Whatever variation you tackle, […]

Skill6 rounds:3 tempo deadliftsImmediately into a large set of push ups (~80% of a max set) Deadlift tempo:Fast drive up, 3 second hold at the top, 3 second descent, touch-and-go at the bottom Target weight: ~65-75% We’re repeating the tempo/superset format from last week’s front squats, but with deadlifts this week. Keep the weight light […]

Skill6 rounds:3 strict toes to bar5 kipping toes to bar20 second hollow hold Rest about a minute between rounds Scale the range of motion on both styles of toes to bar so that you can finish all 8 reps in one unbroken set. After the toes to bar, drop immediately into the hollow hold, again […]

SkillEMOM for 4 minutes:Power clean plus split jerkThen 8 minutes of clean and jerk work We’re slowing down the tempo from last week’s transition/lifting skill. Get some straightforward practice in on your clean and jerk, and feel free to work up to a heavy single. Newer folks, check in with your coach for drills to […]

Skill8 sets:3 strict ring dips (weighted if possible)3 strict pull ups (weighted if possible) Rest about a minute between rounds. Move straight from the dips to the pull ups Scale with bands if you need to, otherwise try adding at least a small amount of weight to both movements. Workout of the DayAMRAP in 10 […]

Workout of the DayAMRAP in 20 minutes:5-10-15-20-25-30-35… etc Medicine ball step upMedicine ball sit upKettlebell swing Pick a slightly heavier medicine ball than you otherwise would; you don’t have to do any wall balls with it, so you’ll likely find you can hang on to something more challenging for the step ups and sit ups. […]

Workout of the Day3 rounds for time:400 meter run20 push jerks400 meter run20 overhead lunges 30 minute time cap Pick a barbell weight that lets you complete each 20 rep effort in no more than 3 sets. This is relatively high volume on both the lifts and the running, so be conservative with your pace […]