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Skill8 rounds:3 high ring swings plus arm pull to horizontal3 low ring muscle up transitions with no dip (grounded, banded, or jumping)3 ring dips Or, if you’re comfortabe with the ring muscle up:8 rounds:2 low ring muscle up transitions with no dip (grounded, banded, or jumping)One set of ring muscle ups Whatever variation you tackle, […]

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 […]