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Skill12x45s 1 hang power snatch + 1 power snatch You’ll have twelve attempts at a power snatch from the hang plus a power snatch from the floor. 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 […]

Workout of the Day at 0:00 (10 minute time cap) for time 50 push-ups 35 front squats 20 hang power cleans at 10:00 (10 minute time cap) for time 20 hang power cleans 35 front squats 50 push-ups *score each by the time to complete or the time cap + any unfinished reps logged as […]

Workout of the Day3 rounds of 6 minutes on 2 minutes off6 lunge steps with medicine ball8 kettlebell swings 10 wall ball shots You’ll need a medicine ball and a kettlebell for today’s interval style workout. We’ll be working for six minutes at a time with two minutes of rest between each round for three […]

Workout of the DayAMRAP in 20 minutes 200m uneven farmer carry20 one arm alternating devil press20 drag rope double unders Choose one dumbbell for the devil press today and then add another dumbbell or kettlebell to the mix for the farmer carries. You’ll be carrying both of these weights with you on a 200m carry. […]

Skill12x45s1 power clean We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for twelve sets working up to a heavy power clean. Control the bar as you pull it from the floor. Focus on a powerful hip drive, fast elbows and a drop under the bar into a partial […]

SkillE3MOM for 12 minutes 400 meter run We’re starting today with some run intervals. You’ll have four chances to complete a 400 meter run with each run starting every three minutes. The goal for something like this is to push the pace a bit on each run and to test your ability to recover during […]

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 […]

SkillEMOM for 10 minutes :30s kipping pull-ups You’ll have ten attempts to work through as many kipping pull-ups as possible during each thirty second work period. You can choose to do multiple small sets, one big set, or even a bunch of singles depending on where you are at with this skill. Each minute will […]

Workout of the DayAMRAP in 30 minutes 500M Run40 alternating dumbbell cleans30 weighted sit-ups w/dumbbell Prepare yourself for a long workout today and start out a pace that feels sustainable for thirty minutes. The five hundred meter run is a big loop all the way around the building starting and ending at the roll up […]

Workout of the DayAMRAP in 20 minutes30 burpees20 pull-ups500m row or 1k bike or 400m run We’ve got a twenty minute AMRAP today with burpees, pull-ups and then your choice of rowing, biking or running. Set up your rower or bike in your space in the gym or outside. Because the pull-up sets are large […]