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Skill6 rounds :20s hollow hold :20s v-ups :20s rest Today’s skill work is short and sweet but will be sure to pack a punch! You’ll be going straight from the hollow position into the v-ups so try to transition as quickly as possible. After 20 seconds of each movement back to back you’ll get 20 […]

Skill15x30s 1 squat snatch OR 1 power snatch 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 […]

Skill7×2Front squat (from a rack or the floor) We’re getting some heavy squats in today! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can […]

SkillTabata Toes to Bar A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a […]

Skill15x30s 1 hang power 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 […]

Workout of the Day4 rounds for time500 meter run 25 strict press You’ll just need a barbell for today’s workout and make sure it is nice and light! The strict press rep count is fairly high so you’ll want to be able knock out good sized sets throughout the whole workout. Each run will be […]

Workout of the Day1 round with 3 minutes at each station burpee box jumps squat snatchesburpee box jumpssquat snatches burpee box jumps 1 minute rest between each station You’ll need a box and a barbell for today’s interval workout. We’ll be working for three minutes at a time through 3 sets of 3 minutes of […]

SkillEMOM for 10 minutes [odd] wall walks or handstand hold [even] rest We’ll be on an EMOM timer for today’s wall walks or handstand holds. On the odd minutes you can choose between doing as many wall walks as you can or to hold a handstand for as much of the minute as possible. The […]

Skill12x45s 1 power clean & push jerk Workout of the DayAMRAP in 10 minutes 10 front rack walking lunge 5 push jerk

Skill1 round with 2 minutes at each stationstrict pull-ups plank hold strict pull-ups plank hold strict pull-ups We’ll be working for two minutes at a time with three chances at strict pull-ups and two chances at a long plank hold. You can work through pull-up reps however you would like. Small sets, big sets or […]