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SkillAMRAP in 8 minutes:3 strict toes to bar6 kipping toes to bar3 wall walks An engaged core and a strong hollow position are key to the skill work today. Take your time working through each movement, and rest as needed so that your positioning doesn’t suffer as you fatigue. If you’re feeling strong on the […]

SkillOverhead Squat6 sets of 3 reps We don’t often do the overhead squat in isolation, so your coach will take a few minutes to cover the options available for getting the bar overhead. The strongest method will be taking the bar from a rack and doing a snatch-grip push jerk from behind the neck. Be […]

Skill5 rounds:1:30 of calories0:15 rest1:30 of plank (standard) or rest (rx&sport)0:15 rest We’ll be getting more practice with multiple conditioning pieces within a single day as we approach the Hoedown on May 20th. Spots are almost gone, so sign up on the board by the water if you’re keen on participating! Avoid hitting a max […]

SkillEMOM for 10 minutes:15 double unders plus one power clean and push jerk The jump rope set today should be fast and easy; it’s just there to keep you moving and give you a little bit of extra practice before each lift. Keep the weight within a range that doesn’t require an extensive rest and […]

SkillTempo Back Squat: 6 sets of 3 reps3 second descent, 3 second hold, full speed up, 3 seconds between repsTarget 65-70% of your max Do your best to hold for a full 3 seconds in an engaged position with the crease of the hip level with the top of the knee. If you normally have […]

Workout of the Day3 rounds:2 minutes of wall walks2 minutes of calories (row, bike, or ski)2 minutes of ring dips2 minutes to run 200 m (rest in the remainder of 2 minutes) Focus on quality movement on your wall walks and ring dips rather than speed; if you’re looking to get some hard conditioning in, […]

Workout of the Day4 rounds:3 minutes to complete a 200 m farmer’s carry (rest in the remainder of the time)3 minutes of:20 step ups (switch at the top)20 kettlebell deadlifts You’ll have rest each round in this workout, but you’ll have to earn it by moving quickly on your carry prior to the step up/deadlift […]

SkillTake 10 to 15 minutes to practice handstands. Below is a sequence of drills in roughly ascending order of difficulty. Check in with your coach if you’re not sure where to start or what to tackle next. Be safe, and have fun! Box shoulder standWall walk to handstand holdHandstand kick up against the wallCartwheelCrow standHandstand […]

Skill5 rounds:30 seconds of sandbag cleans30 seconds of push ups1 minute of rest With the clock on a 30 second timer, you’ll hit sandbag cleans for one interval, push ups for the next, and rest for two in a row. For large classes, stagger which station you’re starting on. Try to move quickly within your […]

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 […]