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Skill 10 sets of 3 strict ring dips Banded/weighted Rest about a minute between sets Make one last jump in weight over last week’s 7×4 Workout of the Day 4 rounds 2 minute to complete 20/15 calories, then max wall balls in the remaining time 2 minute rest Push the pace on the machine to […]

Workout of the Day For time: 24 unweighted lunges 24 front rack lunges 24 overhead lunges 24 front rack lunges 24 unweighted lunges Between each set of lunges, complete 40 sit ups 24 minute time cap Grab a very light barbell and use it for both the front rack and the overhead lunges. You should […]

Workout of the Day 4 rounds: 90 seconds of burpee box jumps 90 seconds of Russian kettlebell swings 90 seconds of calories 90 seconds of rest Choose a heavier weight on the kettlebell swings today; Russian swings are only up to shoulder height, so the shorter range of motion will allow you to challenge yourself […]

Skill EMOM for 10 minutes, alternating between: 1: 3-5 high ring kipping swings 2: 2-4 low ring muscle ups transitions (no dip) We’re working our way up to the high rings on our muscle up practice today. Get in some reps of the kipping swing both in the false grip and in a regular grip. […]

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. Consider adding another 2.5 to 5 pounds if that was easy for you. Workout of the Day AMRAP in 8 minutes: 16 push […]

Skill 6 sets of deadlift: 1 tempo plus 3 regular Tempo: fast up, 3 second hold at top, 3 second descent, touch and go into the next rep Target ~80% Each set starts with just one tempo rep, so be dilligent about keeping to that tempo on the descent. Wrap up with 3 regular reps, […]

Skill EMOM for 8 minutes: 4 lateral burpees 1 power clean Focus on very fast lateral burpees and a smooth and quick transition onto your power clean. Keep the weight manageable, and do your best to keep up with the clock. If you can’t finish the 4 lateral burpees in under 20 seconds, then drop […]

Skill 7 sets of 4 strict ring dips 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. Consider adding another 2.5 to 5 pounds if that was easy for you. Workout of the Day AMRAP in 15 minutes: 10 strict […]

Workout of the Day 6 rounds: 1 minute of kettlebell swings 1 minute plank hold 1 minute of calories 1 minute of rest Grab a kettlebell that you’re comfortable swinging for sets of 10-15 reps. Focus on transitioning immediately into the plank position after the swings, and hold for the whole minute if you can. […]

Workout of the Day 5 rounds for time: 24 sit ups 20 front rack lunges 16 devil presses 25 minute time cap Use a barbell that lets you complete the 20 lunges in no more than 3 confident sets. Settle into a steady pace on your devil presses; there isn’t much to be gained from […]