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SkillEvery 45 seconds for 12 rounds:Odd: 8 box jump oversEven: 3 low ring muscle up transitions (no dip) Today’s work will put last weeks ring muscle up transitions to practice in a more fatigued state. Scale the box jump overs to take no more than half the 45 second interval, but make it challenging enough […]

SkillEMOM for 10 minutes:1-4 strict pull ups3-6 kipping pull ups The goal of this sequence is to transition directly from your last strict pull up into your first kipping pull up by pushing yourself back from the bar at the top of the rep. You should be able to do the whole sequence unbroken. A […]

SkillEMOM for 10 minutes:15 double unders plus one power clean and push jerk Practice a quick and smooth transition from the double unders to the clean and jerk. See if you can maintain a fast cycle out of the catch position in the power clean directly into the drive on the push jerk, rather than […]

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 It is very likely that you’ll need to scale the difficulty of the ring dips today, even if you were fine with unassisted dips last week. The added difficulty […]

Workout of the DayJust one class at 9 am today, with open gym from 10-12! With a partner:4 rounds, 4 minutes on, 2 minutes off:500 meter runMax burpee box jumps in the remaining time You and your partner will take off on the 500 meter run together at the start of each 4 minute interval. […]

Workout of the DayAMRAP in 20 minutes:400 meter run21 hang power cleans12 strict presses You power cleans should be easy, and your strict press should be hard! It’s totally ok if that strict press breaks down to sets of 3 or 4 at a time, as long as you don’t have to rest too much […]

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 […]