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March 26, 2025
Skill 10 minutes of handstand practice We’ve been working on a lot of shoulder and core strength, so see if that’s translated to more stable and confident handstands! Take about 10 minutes to practice whatever drills you and your coach think will present an appropriate challenge. Below is a list in roughly ascending order of […]
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March 25, 2025
Skill 6 rounds:2 tempo strict ring dips3-8 regular strict ring dips Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps Rest about 90 seconds between rounds Modify the difficulty of the dips so that you can complete 3-8 regular strict dips immediately after your tempo dips without coming off the rings. […]
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March 24, 2025
Skill EMOM for 10 minutes: Hang power snatch Power snatch Overhead squat We’re working our way down into the overhead squat after the power snatch today; focus on your balance, lockout, and stability, and never go so low or so heavy that any of those start to suffer. Workout of the Day 4 rounds: 1 […]
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March 23, 2025
Workout of the Day AMRAP in 24 minutes: 400 meter run 30 air squats 30 sit ups Hang on to steady and full range of motion squats and sit ups, and do your best to keep a quick pace on the run; this workout is designed so that the run is the main energetic focus, […]
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March 22, 2025
Workout of the day 4 rounds, 4 minutes on, 1 minute off:10 push ups20 step ups (unweighted)At the start of each 4 minute interval, complete a 200 meter farmer’s carry (one KB, one DB) Add up your rounds and your reps at the end of the workout, Chief-style. Scale the push ups so that you […]
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March 21, 2025
Skill 5 rounds:1 minute of calories15 seconds of rest1 minute of plank or rest15 seconds of rest We’re bumping up the time domain of the hard effort on the machine from 45 seconds to a minute each round, but you only need to do 5 rounds this week instead of 6. Try to hold close […]
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March 20, 2025
Skill 5 rounds:1 minute supine plank on the boxesMax L-hang or tuck hang from the bar Rest about 90 seconds between rounds. Try doing the supine planks with a slightly heavier weight on the hips than you did two weeks ago; you might surprise yourself with what you can hold! For the box supine plank, […]
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March 19, 2025
Skill Front squat 3 sets of 10 reps Try to use the same weight as two weeks ago, or about 65% of your max. Rest 2-3 minutes between sets, and don’t go so heavy that you start losing good positioning at the tail end of your 10 reps. Workout of the Day For time: 10-20-30-40 […]
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March 18, 2025
Skill 7 sets of: 3 strict ring dips Max set of strict pull ups Rest about 90 seconds between sets. Use the same band setup that you used in last week’s version where the dips and pull ups were reversed. Record total number of strict pull ups, and try to get a few more than […]
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March 17, 2025
Skill EMOM for 10 minutes: Slow pull clean high pull Slow pull power clean Split jerk We’re adding a split jerk to the mix to round out this barbell complex. Keep the weight manageable (65-75%) and focus on precise timing. Workout of the Day AMRAP in 8 minutes: 60 drag rope single unders 10 deadlifts […]