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SkillAMRAP in 7 minutes:5 push ups20 second L hang or tuck hang The L hang and tuck hang are done on the pull up bar, hanging underneath and bringing the legs up to either an L-sit position (L hang) or a tuck position (tuck hang). Pick a push up difficulty that lets you go unbroken […]

Skill8 sets of 3 reps:Tempo back squat: 3 seconds down, 3 second hold, quick drive up. Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for […]

Skill10 sets of 3 strict or weighted pull upsORRing muscle up work If you’re keen on practicing ring muscle ups, your coach will give you drills to work on. By far the most effective way of mastering ring muscle ups (or really any complex movement) is to make sure that the difficulty of the drill […]

Workout of the DayAMRAP in 25 minutes:800 m run/row/ski or 2,000 m bike60 double unders40 alternating dumbbell power snatches You shouldn’t be spending more than about two minutes on the jump rope and two minutes on the dumbbell each round, so scale appropriately. Settle into a sustainable pace for a nice and long workout today. […]

Workout of the Day2 rounds:AMRAP in 8 minutes:5 hang squat cleans10 deadlifts20 box jumps After the first 8 minute AMRAP, rest 2 minutes, and then begin the second identical 8 minute AMRAP. You’ll have two separate round and rep scores for this workout. Your hang squat cleans will be the limiting factor; pick a weight […]

SkillAMRAP in 7 minutes:5 strict pull ups30 second L sit You should be able to complete your strict pull ups (or banded pull ups/ring rows) in no more than about 30 seconds throughout the 7 minutes. Only tackle the rope climbs in the sport variant if you’re totally confident that you can safely practice them. […]

Skill7 rounds30 seconds of Russian twists30 seconds of supine plank30 seconds of rest Simple core work today! Pick a 5-15 pound plate for your Russian twists. Workout of the Day6 rounds on a 3 minutes clock:400 m run/row/ski, or 1,000 m bike You should have about 1 minute of rest after each round before you […]

Skill12 minutes of Clean and Jerk practice Treat this skill work exactly like you would a lifting EMOM, but without the restriction of having to make a lift every minute. If you’re feeling strong and comfortable with the lift, you can work up to a heavy single with longer rest in between. If you’re newer […]

SkillEMOM for 10 minutes:3 power snatches Focus on catching the barbell with your arms locked out, rather than catching with arms bent and then pressing out as you stand. Singles or touch and go are both fine for this skill work, just be sure that you’re keeping the weight light enough that your form doesn’t […]

Skill10 minutes of handstand practice Kick the week off upside-down! Your choice of handstand skills and drills for 10 minutes. Ask your coach for recommendations if you aren’t sure what to practice. Workout of the Day5 rounds:1 minute of front squats30 seconds of double unders1 minute of lateral burpees30 seconds of rest You should be […]