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Skill10×3strict pull-ups or weighted strict pull-ups Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups. You can do these unweighted, weighted or with a band. Three reps on the pull-ups is the suggested number but feel free to do two or […]

SkillEMOM for 10 minutes 1 squat snatch + 2 OHS OR 3 power snatches You can make a choice today between squat snatching or power snatching. Either way you’ll be completing 3 total lifts: a squat snatch plus two additional overhead squats or three power snatches. If you struggle with mobility when it comes to […]

Skill15x30s 1 squat clean We’ll be on a thirty second clock today completing 15 squat cleans across seven and a half minutes. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR […]

SkillEMOM for 10 minutes 2 deadlift + 1 hang power clean + 1 power clean We’ve got a fun complex on the menu today on an EMOM clock. You will start with two deadlifts, pause at the hang position before completing a hang power clean, and then you can either hang on to the bar […]

Workout of the Day10 rounds of 30 seconds at each station toes to bar rest thrusters rest standard: 65/45 lb.rx: 95/65 lb.sport: 115/85 lb.overachiever: 135/95 lb.

Workout of the Day5 rounds 4 minutes on 1 minute off400m runthen max reps clean & jerks You’ll have five attempts to rack up as many clean and jerk reps as possible for today’s interval style workout. If you’re worried about getting through each four hundred meter run in time with enough time to work […]

Skill10×1 Wall Walk or 10×1 Kick up to handstand Spend some time practicing either wall walks today or handstands. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you kick up or walk up into a handstand. For the wall […]

Skill10x45s1 squat snatch You’ll have ten chances for one squat snatch. If needed you can always switch this lift to a power snatch plus an overhead squat or even just a power snatch. Forty five seconds will likely pass pretty quickly so make a plan for just a few weight jumps as you go. Focus […]

SkillEvery 30 seconds for 10 rounds straight set of kipping pull-ups You’ll have ten chances to work on either your kipping swings or kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. While masks are no longer required […]

SkillEMOM for 10 minutes 3 hang power cleans We’ll be working on the minute today to complete ten sets of three hang power cleans. This is a great time to practice cycling heavier weights and an even better time to practice using hook grip when you lift! Workout of the Day5 rounds of 1 minute […]