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SkillEMOM for 10 minutes:One set of a ring muscle up drill (sequences are below)OR5 ring rows and 5 ring dips (banded if needed) A drill sequence for ring muscle ups is below, in rough order of increasing difficulty. Spend no more than 20 seconds each minute working. If you’d like to keep the skill work […]

Skill10 rounds:15 seconds of strict weighted pull ups1 minute of rest Last week of this pull up progression! If you’ve been following along the whole time, take this chance to try a harder band or heavier weight than you’ve been doing. When you drop to a harder band, remember to reset the weight to 2.5 […]

Skill10 minutes of handstand practice It’s been a while since we’ve played around upside-down, so take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty). Box shoulder standWall walkKick up against wallKick up against wall from straddleCartwheelCrow […]

SkillEMOM for 10 minutes:15 double unders plus two power cleans (fast singles) Pick a jump rope volume and difficulty that you can finish quickly and easily every round. Practice a fast transition from your jump rope to your first clean. If you’re comfortable with it, use a fast and minimal setup on each clean, prioritizing […]

SkillBack Squat5 reps at 65%3 reps at 75%1 or more reps (max set) at 85% This is our last week of the back squat progression! Be sure to use spotters on your last set. You’ll want to be good and warm by the time you get to your heavy lifts, so hit a few lighter […]

Workout of the DayAMRAP in 25 minutes in teams of 3:Partner 1: 400 m row or 1,000 m bikePartner 2: AMRAP of 21 sit ups and 3 sandbag cleansPartner 3: restWhen the rower/biker finished, everyone moves on to the next station (meters to AMRAP to rest). Pick up where your partner left off on the […]

Workout of the DayThe last Open workout of 2023 is here! If the movements and time cutoffs look too aggressive for you, don’t worry! Check the option at the bottom for an alternative that will keep you moving for the full 12 minutes Walk through the workout piece-by-piece in your head to figure out whether […]

Skill5 rounds:20 seconds of wall walks, 40 seconds of rest Then: 5 rounds:20 seconds of strict handstand push ups (or hand-release push ups, 40 seconds of rest The last Open workout has both wall walks and strict handstand push ups in it, so we’ll take today to review and practice. We’ll be using the Open […]

Skill10 rounds:15 seconds of strict weighted pull ups1 minute of rest Just one more week of strict pull up work after this. Up an additional 2.5 to 10 pounds from last week. If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull […]

SkillEMOM for 6 minutes:Hang power snatch plus slow pull power snatch EMOM for 6 minutes:Slow pull power snatch plus power snatch The first drill sequence will let you practice excellent positioning above the knee with the hang snatch, and then maintain that positioning through full range of motion with the slow pull power snatch. The […]