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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 […]

Skill7 rounds:2 high ring swings2 high ring swings plus an arm pull to horizontal2 low ring muscle up transitions (grounded, banded, or jumping), with a dip Rest a minute or two between rounds We’re getting back on the high rings and practicing the swing today. If you’re new to the high rings, just get comfortable […]

Skill6 rounds:3 tempo front squatsImmediately into a large set of push ups (~80% of a max set) Front squat tempo:3 second descent, 3 second hold at parallel, fast drive up, 3 seconds between lifts Target weight: ~65-75% Keep the weight light enough that you can maintain excellent form and a strict tempo across all six […]

Skill6 rounds:3 strict pull ups5 kipping pull ups7 ring rows Rest one or two minutes between rounds. Each round has you working from low reps on a tough movement to higher reps on an easier movement. Scale the difficulty of each so that you can keep the rep scheme as close as possible to the […]

SkillEMOM for 8 minutes:2 lateral burpees plus one power snatchplus 2 lateral burpees plus one squat snatch This skill piece focuses on the same transition and quick set-up techniques as last Tuesday’s work, but increases the complexity and range of motion of the lift. Take an extra beat or two to make sure that you’re […]