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Skill8 rounds, 20 seconds on, 40 seconds off;1 kipping swing, 1 hanging knee raiseOR1 kipping pull up, 1 toe to barOR2 toes to bar, 1 bar muscle up Today we’re practicing smoothly transitioning back and forth between two kipping bar movements within the same set. Limit your practice each round to a volume and difficulty […]

SkillEMOM for 10 minutes:Hang squat snatchSquat snatch Focus on speed under the bar and staying within a technically solid range of motion on both lifts. Make sure that your speed under the bar does not result in a compromised extension on the way up. Workout of the DayAMRAP in 12 minutes:20 alternating dumbbell power snatches20 […]

Skill5 rounds:20 seconds of kettlebell swings10 seconds of rest20 seconds of crossovers10 seconds of rest Challenge yourself on the kettlebel swing weight, and don’t worry about filling the whole interval with work if you need to stop a bit early from the load. In the jump rope interval, practice crossovers or a jump rope skill […]

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 […]