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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 […]

Skill 8 sets of 3 ring muscle ups transitions Strict, with no dip out of the catch Work with your coach to practice strict muscle up transition work, with no dip at the top. Try to push the difficulty of the drill you’re working on a little bit from the last two weeks. Take about […]

Skill 10 sets of 3 strict pull ups Banded, unassisted, or weighted Rest about a minute between sets Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump! Workout of the […]

Skill 6 sets of front squat: 2 tempo plus 2 regular Tempo: 3 second descent, 3 second hold at bottom, fast up, 3 seconds between lifts Target ~75% Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push […]

Skill 10 sets of 3 strict ring dips Banded, unassisted, or weighted Rest about a minute between sets Bump the weight up by another 2.5 to 5 pounds over last week’s 7×4, or consider dropping to a harder band and resetting with zero weight if you think you can make the jump! Workout of the […]