Workout of the Day For time: 1,000 meter run 5 rounds of 12 push jerks and 40 double unders 1,000 meter run 27 minute time cap Use a push jerk weight that lets you finish each round of 12 in no more than two sets. Scale the jump rope volume and difficulty to something that […]

Workout of the Day It’s Bring a Friend Day! We’ll have free drop-ins at both the 8:30 and 9:30, no need for your friend to sign up ahead of time. Hope to see you there! Workout of the Day: AMRAP in 20 minutes, with a partner: 300 meter plate carry, together 25 sychro air squats […]

Workout of the Day 10 rounds: 1 minute of kettlebell swings 1 minute of wall balls At the start of each minute, complete 5 burpees. Record your total number of swings plus wall balls at the end of the workout. Happy Birthday, Collette! This workout is one of her favorites, and a repeat from last […]

Skill 5 rounds: 1 minute supine plank on the boxes Max L-hang or tuck hang from the bar Rest about 90 seconds between rounds. For the box supine plank, set up two soft boxes about 4-5 feet apart and lie on your back with your heels on one box and your shoulders on the other. […]

Skill Front squat 4 sets of 8 reps Target about 65% of your max We’re bumping the volume up and pulling the weight down; be conservative with your loading today so that holding across all 4 sets of 8 reps at the same weight isn’t out of the question. Workout of the Day 5 rounds: […]

Skill 7 sets: 3 strict pull ups 3 strict ring dips into a ring support hold Rest about 90 seconds between sets Scale the pull ups and dips so that you can complete them unbroken, but with some challenge. Hold at the top of your last dip for a good 5-20 seconds on the ring […]

Skill EMOM for 10 minutes: Hang power clean Power clean Hit good full extension on the hang power clean, then keep the same degree of extension on the second rep from the floor. Feel free to add weight, as long as it stays pretty. Workout of the Day AMRAP in 7 minutes: 10 deadlifts 10 […]

Workout of the Day AMRAP in 20 minutes: 12 strict presses 16 box jump overs 200 meter run Use a barbell weight that lets you finish the strict presses in 2 or 3 sets each round. Settle into a steady cadence on the box jump overs and run, making sure that you’ve got energy and […]

Workout of the Day AMRAP in 24 minutes: 2-4-6-8-10-12… etc Squat cleans Before each round, complete: 400 meter run 8 lateral burpees Yesterday you got to practice quick transitions between burpees and the barbell during the skill work; do your best to apply that in the workout today. Use a squat clean weight that is […]

Workout of the Day Every 30 seconds for 10 rounds: 2 lateral burpees 1 power clean plus push jerk We’ve got the same time limit as last week’s burpee + power clean, but we’re adding the push jerk back into the mix. Keep it light and cycle the push jerk straight out of your power […]