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Skill10 minutes of handstand practice, picking one or two skills from the following list (in roughly ascending order of difficulty): PlanksBox shoulder standsWall walksHandstand kick ups against the wallCartwheelsCrow standsFreestanding handstandsHandstand walksStatic freestanding handstand holdsSingle arm handstand holds against the wallHandstand walks, slalom between conesFreestanding handstand pushupsStraddle press to freestanding handstandSingle arm freestanding handstand holdsNo […]

SkillDeadlift5 reps at 65%5 reps at 70%Max set at 75% We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session. Hit at least […]

SkillEMOM for 10 minutes:Hang snatch high pullSlow pull snatch high pullPower snatch Use the two high pulls to focus in on proper positioning in your jump, and then follow through with a fast drop under the bar in the power snatch. Workout of the Day3,4, or 5 rounds for time, with a 16 minute time […]

SkillFront Squat5 reps at 65%5 reps at 70%Max set at 75% We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session. Hit at […]

Workout of the Day5 rounds:1:30 of calories (row, bike, or ski)1:00 of alternating hang dumbbell power snatch0:30 seconds of Russian twists with a plate Use a dumbbell that lets you get two or three large sets each minute on the hang power snatches. Add up all of your calories, snatches, and twists at the end […]

Workout of the Day3 rounds, 5 minutes on, 2 minutes off:12 deadlifts9 hang power cleans6 push jerks At the start of every 5 minute interval, complete 100 double unders before moving on to the barbell complex. Record rounds and reps for each of the 3 intervals, and add them up chief-style at the end. Pick […]

SkillStrict Press5 reps at 35%5 reps at 45%5 reps at 55% We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get […]

Skill6 rounds:20 second ring support hold10 second rest20 second arch hold10 second rest20 second hollow hold10 second rest Scale the ring support hold by keeping one or both feet on the ground, so that you don’t have to hold your whole bodyweight on the rings. Workout of the Day5 rounds:1 minute of pull ups (strict […]

SkillDeadlift5 reps at 35%5 reps at 45%5 reps at 55% We’ve got a light week of lifting before we start back up on the 5-3-1 strength progression for one more month through the end of December. The reps and sets this week are intended to be very easy, but be sure to still get a […]

SkillAMRAP in 8 minutes:4 strict pull ups or 1-2 rope climbs30 second plank Take this chance to either review and practice the rope climb, or stick with strict pull ups to build your strength. Workout of the DayAMRAP in 12 minutes:40 double unders12 lateral burpees12 push presses Your push presses shouldn’t take more than two […]