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Workout of the Day AMRAP in 25 minutes: 200 meter farmer’s carry (one KB, one DB) 30 weighted step ups (one DB only, no KB) 400 meter run Focus on your step ups when you’re choosing your weight; pick a dumbbell that you can hang on to for sets of 10-15 step ups, then choose […]

Skill Every 30 seconds for 12 rounds: 2 lateral burpees 1 power clean Last week you had 40 seconds to do 2 lateral burpees, a power clean, and a push jerk. Today you don’t have to do the push jerk, but you lose 10 seconds off the interval. This will feel substantially tighter, so don’t […]

Skill About 10 minutes of handstand practice Have some fun working on handstand skills or strength/stability drills with your coach! If you aren’t sure what to practice, talk to them and they’ll help you get sorted. Below is a list of drills in roughly ascending order of difficulty. Plank Box shoulder stand Box pike handstand […]

Skill 6 sets of 4 front squat Target 80%, or up 5-10 pounds from two weeks ago. Try to hold the same weight across all 6 sets if reasonable. Workout of the Day 5 rounds: 40 seconds of toes to bar 20 seconds of rest 40 seconds of calories 20 seconds of rest Modify the […]

Skill 7 sets of: 3 strict pull ups Max set of strict dips Rest about 90 seconds between sets. For both movements, use no weight and the same band set up (or lack thereof) that you ended on last week. Both of these movements should feel lighter and easier than where you ended up in […]

Workout of the Day Just one workout at 9 am today, with open gym from 10-11 Workout of the Day: AMRAP in 25 minutes, with a partner: 50 kettlebell swings total, one partner working at a time 75 step ups total, one partner working at a time 1,000 meter run together Do your best to […]

Workout of the Day 3 rounds for time: 30 dumbbell push jerks 40 crossovers 500 meter run 24 minute time cap Scale your dumbbell weight to one at which you can hang on to sets of about 10 throughout the workout. Switch sides whenever you’d like on the push jerks; don’t alternate every rep, but […]

Workout of the Day AMRAP in 20 minutes: 3 power snatches 10 box jump overs Every 4 minutes, including at the start of the workout, run 500 meters Use a barbell that forces you to stick with quick singles for most or all of the workout. You’ll only have about 2 minutes to work on […]

Skill EMOM for 12 minutes, alternating between: 1: 2-3 high ring kipping swings 2: 2-3 low ring muscle ups transitions (no dip) If you’re feeling confident, then take the last 6 minutes of this interval to instead work on muscle up attempts at your own pace. Talk to your coach and have them take a […]

Skill 7×4 strict pull up Banded/weighted This is our last session of this progression! Stick with last week’s weight if you can; if you aren’t able to finish with sets of 4, then complete the 28 total reps broken up however you need to get through them. Workout of the Day 7 rounds for time: […]