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Skill6 rounds:5 ring dips10 second ring support hold20 second L sit (on the ground)30 second supine plank Rest about a minute between rounds You’ve got a full menu in each round! Break up each movement as needed but try to work smoothly and quickly through the full round before taking long rest. Scale the dips […]

Workout of the DayAMRAP in 25 minutes:200 meter farmer’s carry (one KB, one DB)30 kettlebell hang power snatches40 kettlebell deadlifts500 meter run Focus on the kettlebell snatch when you’re choosing your weights today; the kettlebell deadlift will be relatively easy weight-wise, though it will definitely tire out your hamstrings for the run. Once you’ve chosen […]

Workout of the Day3 rounds:2 minutes of hang power cleans30 seconds of rest2 minutes ring dips30 seconds of rest2 minutes of thrusters30 seconds of rest At the start of each 2 minute work interval, run 200 meters Use a barbell weight that lets you hit two or three sets of 5-10 thrusters each work interval. […]

Skill8 rounds:3 grounded, banded, jumping, or high ring muscle up transitionsNo dip on the first 2 repsOn the final rep of the set, pause in the catch position for 2 seconds, and then transition out of it. You can choose the difficulty of your muscle up drill here; keep your feet on the ground, grab […]

SkillTempo deadlift6 sets of 3 reps Fast up, 3 seconds hold at the top, 3 second descent, touch-and-go at the bottom. Keep the weight to about 65-75% of your max and focus on speed up and precise tempo. If you find yourself falling out of the tempo, drop the weight down to something a bit […]

SkillEMOM for 8 minutes:2 toes to bar3 kipping pull ups (regular kip, not butterfly)2 toes to bar We already got a chance to practice transitioning from toes to bar to kipping swings; today we’re making the transition between toes to bar and full kipping pull ups, ideally in a single unbroken set. To scale the […]

SkillEMOM for 8 minutes:2 burpees plus one power cleanplus 2 burpees plus one squat clean We’ve done lifting pieces with short jump rope or burpee buy-ins before, but today the plyometric work is scattered within the lifting sequence itself. This format gives you 3 total transitions to consider: Burpees to power clean, power clean to […]

Skill8 rounds:1 tempo ring dip (3 second descent, 3 second hold, fast up, 3 second hold)3 regular ring dips1 tempo strict pull up (fast up, 3 second hold, 3 second descent, 3 second hold)3 regular strict pull ups Rest about a minute between rounds, but try to move directly from the last dip to the […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:16 alternating dumbbell hang power snatches16 single dumbbell overhead lunges8 pull ups Restart each 3 minute interval at the start of the AMRAP, and add up your rounds and reps at the end of the workout for one total score, chief-style. Scale the dumbbell so […]

Workout of the DayAMRAP in 20 minutes:30 sit ups15 hang power cleans At the 0:00 minute mark, complete 60 lateral burpeesAt the 10:00 minute mark, complete 75/60 calories After completing the buy-ins at 0:00 and 10:00, begin/resume work on the AMRAP portion of the workout. Your score is the rounds and reps of the 30 […]