Archive Workouts

 For Time:

800m Run + 3 Rounds:
10 Strict Handstand Push Ups
10 Ice Cream Makers

800m Run + 3 Rounds:
10 L-Sit Chin Ups
10 Strict Ring Dips

800m Run + 3 Rounds:
10 Strict Knees to Elbow
10 Dumbbell Burpees (20lbs)

Continue reading


Every 30 Seconds For as Long as Possible,
1 rep in the first 30 seconds
2 reps in the second 30 seconds
3 reps in the third 30 seconds, etc.
Scale: Tuck Ups

Continue reading
How is your lockout? Let's get some pre-fatigue in your triceps and test your overhead stability and awareness on these hang snatches. Being able to keep the barbell balanced and over your center of mass will be a huge advantage to efficiently get through this assassin WoD. Focus on your quality of movement in the snatch to conserve the energy you will definitely need to be able to complete these snatches all as full squat variations. The legs will be burning as you begin to accumulate, so you want to be sure the barbell is secure and helping to maintain a vertical reception.
Continue reading

I think swinging ring pull ups are highly underutilized. These are much different than bar kipping pull ups. The focus is to maintain a straight body with no angles. The technique requires more hang time and more anterior core than any other dynamic pull up. Get yourself tired with the burpees and try to maintain clean technique!



10 min AMRAP,
10 Swinging Ring Pull Ups
15 Burpee Box Jumps (24/20")

Continue reading