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Skill10x45s 1 squat clean + front squat Today’s skill work has us completing two lifts every forty five seconds for ten total lifts. You’ll start with a squat clean followed by a front squat to finish things off. Do your best to get both lifts in within 30 seconds so that you have time to […]

Workout of the DayAMRAP in 20 minutes 500m run 150 double unders50 calorie row or bike Grab a bike or a rower and a jump rope for today’s twenty minute AMRAP. The calorie count is high today on the machine you choose so settle in once you get to your machine and do your best […]

Workout of the DayAMRAP in 12 minutes 200m uneven farmer carry20 burpee box jump oversRest 2 minutes AMRAP in 12 minutes 200m run 20 goblet step ups Today’s workout comes in two parts. Both AMRAP’s will be twelve minutes long with two minutes rest between each. For the first one grab two weights of your […]

Skill12x45spower snatch + squat snatch You’ll have twelve attempts at a power snatch plus a squat snatch. It is up to you if you want to link your reps together or treat them as singles. If you are choosing to drop the bar between the reps make sure you are able to complete both reps […]

Skill15x30shang squat clean We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add weight as […]

Skill12x45spower clean + split jerk We’re working on a power clean and split jerk today on a forty five second timer. After the power clean your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it for the split jerk. Once you have caught the […]

SkillEMOM for 10 minutes 2 squat clean thrusters You’ll have ten opportunities for two squat clean thrusters in each minute. Going with singles will be smart as soon as the bar gets heavy but feel free to link the reps together for the first couple rounds if that is something you are comfortable with. Focus […]

Skill14×30 seconds [odd] strict pull-ups [even] plank hold Today’s skill work will be on a thirty second timer. You’ll be completing strict pull-ups on the odd intervals and the even intervals will be spent in a plank hold. If classes are large the order of the skills can be reversed. Pull-ups can be scaled by […]

Workout of the Daytabata wall balls tabata medicine ball step ups tabata wall balls tabata medicine ball step ups *1 minute between each tabata You’ll need a medicine ball and a box for today’s workout. A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. The goal will be […]

Workout of the DayAMRAP in 20 minutes 200 meter run20 sit-ups20 left arm dumbbell snatches 200 meter run 20 sit-ups 20 right arm dumbbell snatches You’ll just need an ab mat and a dumbbell for today’s twenty minute AMRAP. The workout is pretty straightforward except for one small twist on the dumbbell snatches. Each round […]