Thursday 3/23

Open Skills Work

Double-unders, pistols, muscle-ups…


2 rounds for time :

30 Kettlebell swings (55/35)
30 Sumo deadlift high pull (75/55)
30 Box jumps (24/20)
30 Push press (75/55)
30 Split squats
30 Push-ups

Wednesday 3/22

30 muscle ups for time or 50 strict pull-ups for time

*every broken set, row 15 calories*




20 Minute Alternating EMOM

Minute 1 : Max burpees

Minute 2 : 30 second L-sit

Minute 3 : Max ring dips

Minute 4 : Max rope climbs

Minute 5 : Max calorie row


  I recently came across a study that sought to find the “best” way to train for strength and hypertrophy (building muscle) and the results were revelatory. Rep ranges, tempo work, rest periods—none of them matter all that much. Consistency trumps the minutiae by a huge margin. I’ve found this to be true in so…