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Skill 10 sets of 3 strict pull ups Banded, unassisted, or weighted Rest about a minute between sets Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump! Workout of the […]

Skill 6 sets of front squat: 2 tempo plus 2 regular Tempo: 3 second descent, 3 second hold at bottom, fast up, 3 seconds between lifts Target ~75% Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push […]

Skill 10 sets of 3 strict ring dips Banded, unassisted, or weighted Rest about a minute between sets Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump! Workout of the […]

Workout of the Day Just one class at 9 am today, with open gym from 10-11! Workout of the Day: AMRAP in 25 minutes: 500 meter run 40 thrusters 30 sit ups Choose an extremely light weight for your thrusters; you should be able to complete the 40 reps in 2 or 3 sets without […]

Workout of the Day AMRAP in 21 minutes: 20 alternating dumbbell power snatches 50 double unders Every 7 minutes, including at the start of the workout, complete a 1,000 meter run Grab a dumbbell that you’re comfortable snatching for consistent sets of 10 in a longer workout. Scale the jump rope volume and difficulty so […]

Workout of the Day 6 rounds, 2 minutes on, 1 minute off: 8 lateral burpees 6 deadlifts 4 front squats Happy Birthday, Coach Christine! Start with the burpees each 2 minute interval, and add up your rounds and reps from each interval at the end of the workout. Scale the barbell weight to one that […]

Skill 6 rounds: 15 second ring support OR 3 banded low ring muscle ups (no dip) 20 second L-sit 20 second arch hold Rest about a minute between rounds We’re getting a little extra core and shoulder work in on top of some optional muscle up practice today. If you found a muscle up drill […]

Skill 7 sets of 4 strict pull ups Banded, unassisted, or weighted Rest about a minute between sets Keep the same weight on today’s 7×4 that you did for last week’s 10×3. You could even consider adding another 2.5 to 5 pounds if that was easy for you. Make sure you leave room to grow […]

Skill 6 sets of deadlift: 2 tempo plus 2 regular Tempo: fast up, 3 second hold, 3 second descent, touch and go Target ~75% Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push past 75%, but save […]

Skill Every 45 seconds for 10 rounds: Hang power snatch Power snatch Focus on full extension on the hang power snatch, and then keep that same degree of extension on the power snatch from the floor on rep two. You have a short interval and a lot of hang power snatches in the workout, so […]