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Workout of the Day3 rounds for time:22 pull ups33 devil presses44 single arm overhead lunges55 crossovers 27 minute time cap Use a dumbbell weight that you’re comfortable handling for high volume; at about 100 devil presses and 130 overhead lunges, you’ve got a lot of reps to contend with. Scale the pull ups to a […]

SkillTempo Front Squat:6 sets of 3 reps3 second descent, 3 second hold at the bottom, fast up, 3 seconds between reps Target 65-75% of your max Make sure you’re holding in an active squat in the bottom position! Lighten up the weight if you feel that you aren’t able to keep your chest up, knees […]

Skill8 sets of:3 ring muscle up transitions with no dip (feet on ground, banded, or jumping)3 high ring swings Pick a transition drill that you can hit with solid technique on every set. Stay in the bottom of the dip when you turn over onto the rings rather than pressing up out of it: this […]

SkillAMRAP in 8 minutes:3 kipping swings3 toes to bar3 kipping swings9 push ups Today’s skill piece is all about tempo and position control on the bar. The goal is to move through all 9 reps on the bar (swings, toes to bar, swings) without dropping off or losing your cadence. Be sure that you’re jumping […]

SkillEMOM for 10 minutes:15 double unders plus one power snatch Pick a jump rope volume and difficulty that you can finish in a single easy set in under ten seconds. The jump rope buy-in is to keep you moving and give you a chance to practice transition and setup technique. Feel free to get heavy […]

Skill8 sets of:3-5 ring dips plus a 10 second ring support hold3-5 strict pull ups (banded, unassisted, or weighted) Try to move straight from the ring dips to the support hold to the pull ups, but give yourself a minute or two of rest between sets. If unassisted dips are too tough, throw a band […]

Workout of the DayFor time:1,000 m run50 overhead squats50 pull ups (strict or kipping)50 overhead squats1,000 m run 30 minute time cap Use a very light weight on the overhead squat! You should be able to easily do sets of 15 when you first start the squats. For the pull ups, scale the difficulty so […]

Workout of the Day6 rounds:2 minutes to complete:200 m runMax power cleans in the remaining time1 minute of rest Pick a run distance that will leave you about 45 seconds to a minute for your power cleans. Scale the power clean weight to a load that lets you hit steady but tough singles. If you’re […]

SkillEMOM for 4 minutes:Power clean plus front squat plus split jerk Then 8 minutes to work up to a heavy squat clean and split jerk Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 […]

SkillAMRAP in 8 minutes:Wall walk plus 10 second hold20 second L-sit8 kipping pull ups or kipping swings (regular kip, not butterfly) We’re working on some basic gymnastics positioning drills today, all of which rely on a solid and stable core position. Focus on keeping a hollow body at the top of your wall walk, and […]