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Skill 7 sets: 3 strict pull ups 3 strict ring dips into a ring support hold Rest about 90 seconds between sets Scale the pull ups and dips so that you can complete them unbroken, but with some challenge. Hold at the top of your last dip for a good 5-20 seconds on the ring […]

Skill EMOM for 10 minutes: Hang power clean Power clean Hit good full extension on the hang power clean, then keep the same degree of extension on the second rep from the floor. Feel free to add weight, as long as it stays pretty. Workout of the Day AMRAP in 7 minutes: 10 deadlifts 10 […]

Workout of the Day AMRAP in 20 minutes: 12 strict presses 16 box jump overs 200 meter run Use a barbell weight that lets you finish the strict presses in 2 or 3 sets each round. Settle into a steady cadence on the box jump overs and run, making sure that you’ve got energy and […]

Workout of the Day AMRAP in 24 minutes: 2-4-6-8-10-12… etc Squat cleans Before each round, complete: 400 meter run 8 lateral burpees Yesterday you got to practice quick transitions between burpees and the barbell during the skill work; do your best to apply that in the workout today. Use a squat clean weight that is […]

Workout of the Day Every 30 seconds for 10 rounds: 2 lateral burpees 1 power clean plus push jerk We’ve got the same time limit as last week’s burpee + power clean, but we’re adding the push jerk back into the mix. Keep it light and cycle the push jerk straight out of your power […]

Workout of the Day AMRAP in 8 minutes: 20 second L-sit 20 second arch hold 20 second handstand hold against the wall Modify each movement so that you can hold for the whole 20 seconds. Tuck your feet in on the L-sit to make it easier, tuck your elbows on the arch hold, and do […]

Workout of the Day Deadlift 6 sets of 3 reps Target 80-85%, or up 5-20 pounds from last week Rest about 2 minutes between sets, and keep an eye on your back position; don’t sacrifice safe form for a few more pounds. Workout of the Day For time: 21-15-9 Power clean Toe to bar 15 […]

Workout of the Day 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 Workout of the Day 4 […]

Workout of the Day EMOM for 10 minutes: Hang power snatch Power snatch Focus on good positioning and full extension on your hang power snatch, then keep that same positioning and extension on the second rep from the floor. Feel free to add weight across each round as long as your form doesn’t suffer. Workout […]

Workout of the Day 5 rounds: 90 seconds of alternating dumbbell power snatches 90 seconds of calories 90 seconds of rest At the start of the dumbbell snatch interval and the calorie interval, complete 46 drag rope single unders. Happy Birthday, Dagon! Use a dumbbell that you’re comfortable hanging on to for about a minute […]