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SkillTempo deadlift6 sets of 3 reps Fast up, 3 seconds hold at the top, 3 second descent, touch-and-go at the bottom. Keep the weight to about 65-75% of your max and focus on speed up and precise tempo. If you find yourself falling out of the tempo, drop the weight down to something a bit […]

SkillEMOM for 8 minutes:2 toes to bar3 kipping pull ups (regular kip, not butterfly)2 toes to bar We already got a chance to practice transitioning from toes to bar to kipping swings; today we’re making the transition between toes to bar and full kipping pull ups, ideally in a single unbroken set. To scale the […]

SkillEMOM for 8 minutes:2 burpees plus one power cleanplus 2 burpees plus one squat clean We’ve done lifting pieces with short jump rope or burpee buy-ins before, but today the plyometric work is scattered within the lifting sequence itself. This format gives you 3 total transitions to consider: Burpees to power clean, power clean to […]

Skill8 rounds:1 tempo ring dip (3 second descent, 3 second hold, fast up, 3 second hold)3 regular ring dips1 tempo strict pull up (fast up, 3 second hold, 3 second descent, 3 second hold)3 regular strict pull ups Rest about a minute between rounds, but try to move directly from the last dip to the […]

Workout of the Day5 rounds, 3 minutes on, 1 minute off:16 alternating dumbbell hang power snatches16 single dumbbell overhead lunges8 pull ups Restart each 3 minute interval at the start of the AMRAP, and add up your rounds and reps at the end of the workout for one total score, chief-style. Scale the dumbbell so […]

Workout of the DayAMRAP in 20 minutes:30 sit ups15 hang power cleans At the 0:00 minute mark, complete 60 lateral burpeesAt the 10:00 minute mark, complete 75/60 calories After completing the buy-ins at 0:00 and 10:00, begin/resume work on the AMRAP portion of the workout. Your score is the rounds and reps of the 30 […]

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 […]