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Workout of the DayAMRAP in 20 minutes:7 push ups10 lunges13 box jump overs Focus on keeping a tight midline and solid range of motion on your push ups as you tire out. This is a relatively low per-round rep count on the push ups, so take the opportunity to choose a slightly tougher scaling option […]

Workout of the Day3 rounds: 2 minutes to complete:7 power snatches7 strict pull upsMax power snatches in remaining time Rest 1 minute 2 minutes to complete:10/7 calories7 strict pull upsMax calories in remaining time Rest 1 minute Use a light weight on the power snatch; you should be able to finish the 7 buy-in reps […]

SkillMonday is President’s Day; we’ll have just one class at 9 am. At 10 am, Kirsten and Alex will be running a free muscle up workshop (rings and bar) for anyone who wants to get more individual help, make attempts at full muscle ups, or get feedback on how to progress indipendently with muscle up […]

Skill5 sets:2 tempo front squats (3 sec descent, 3 sec hold, fast up, 3 sec between)3 regular front squats Rest ~2 minutes between rounds We’re bumping up the per-set volume of the squats and mixing tempo with regular today; keep the weight around the same 65-75% and try to hang on for the added reps. […]

SkillAMRAP in 8 minutes:8 kipping swings, kipping pull ups, or chest-to-bar pull ups20 second ring support hold20 second L-sit Scale the pull ups with a band if needed so that you’re able to finish each round of 8 in two or three quick and clean sets. The ring support and L-sit should both be modified […]

SkillEMOM for 4 minutes:Squat snatch Then:8 minutes to work on squat snatching Work up to a heavy single during the 8 minutes if you’re comfortable with the lift, or keep it lighter and practice technique and drill work assigned by your coach. Always work well within the limits of your shoulder flexibility on these lifts; […]

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, […]