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Workout of the DayJust one class at 9 am today, with open gym from 10-12! With a partner:4 rounds, 4 minutes on, 2 minutes off:500 meter runMax burpee box jumps in the remaining time You and your partner will take off on the 500 meter run together at the start of each 4 minute interval. […]

Workout of the DayAMRAP in 20 minutes:400 meter run21 hang power cleans12 strict presses You power cleans should be easy, and your strict press should be hard! It’s totally ok if that strict press breaks down to sets of 3 or 4 at a time, as long as you don’t have to rest too much […]

Workout of the Day3 rounds for time:22 pull ups33 devil presses44 single arm overhead lunges55 crossovers 27 minute time cap Use a dumbbell weight that you’re comfortable handling for high volume; at about 100 devil presses and 130 overhead lunges, you’ve got a lot of reps to contend with. Scale the pull ups to a […]

SkillTempo Front Squat:6 sets of 3 reps3 second descent, 3 second hold at the bottom, fast up, 3 seconds between reps Target 65-75% of your max Make sure you’re holding in an active squat in the bottom position! Lighten up the weight if you feel that you aren’t able to keep your chest up, knees […]

Skill8 sets of:3 ring muscle up transitions with no dip (feet on ground, banded, or jumping)3 high ring swings Pick a transition drill that you can hit with solid technique on every set. Stay in the bottom of the dip when you turn over onto the rings rather than pressing up out of it: this […]

SkillAMRAP in 8 minutes:3 kipping swings3 toes to bar3 kipping swings9 push ups Today’s skill piece is all about tempo and position control on the bar. The goal is to move through all 9 reps on the bar (swings, toes to bar, swings) without dropping off or losing your cadence. Be sure that you’re jumping […]

SkillEMOM for 10 minutes:15 double unders plus one power snatch Pick a jump rope volume and difficulty that you can finish in a single easy set in under ten seconds. The jump rope buy-in is to keep you moving and give you a chance to practice transition and setup technique. Feel free to get heavy […]

Skill8 sets of:3-5 ring dips plus a 10 second ring support hold3-5 strict pull ups (banded, unassisted, or weighted) Try to move straight from the ring dips to the support hold to the pull ups, but give yourself a minute or two of rest between sets. If unassisted dips are too tough, throw a band […]

Workout of the DayFor time:1,000 m run50 overhead squats50 pull ups (strict or kipping)50 overhead squats1,000 m run 30 minute time cap Use a very light weight on the overhead squat! You should be able to easily do sets of 15 when you first start the squats. For the pull ups, scale the difficulty so […]

Workout of the Day6 rounds:2 minutes to complete:200 m runMax power cleans in the remaining time1 minute of rest Pick a run distance that will leave you about 45 seconds to a minute for your power cleans. Scale the power clean weight to a load that lets you hit steady but tough singles. If you’re […]