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SkillEMOM for 10 minutes 1 power clean + 2 front squat Add weight as you go or choose one weight and complete all ten sets with it. Workout of the DayWith a clock set of 15 minutes 5 rounds of the following 60 seconds of power cleans30 seconds of rest60 seconds of wall ball shots […]

SkillEMOM for 10 minutes :20s arch hold :20s double unders:20s rest Focus on holding a quality position during each arch hold and do your best to transition quickly to your rope for some double unders or double under attempts. Workout of the DayAMRAP in 15 minutes 15 sit ups10 front rack walking lunges 5 strict […]

SkillAMRAP in 7 minutes 5 strict pull-ups :30s plank hold Today’s skill work is a little different than usual. You’ll have seven minutes to work through as many reps as possible of a twenty second plank hold and 5 strict pull-ups. Use a band for the pull-ups if needed or grab a set of rings […]

SkillEMOM for 10 minutes 1 power snatch + 1 squat snatch or 2 power snatches You’ll be completing two lifts every minute today for ten minutes. You can choose between two power snatches or one power snatch and a squat snatch. It’s up to you if you want to link the reps together or drop […]

SkillEMOM for 10 minutes 1 squat clean + 1 push press Let the push press dictate your weight changes today. Focus on a vertical dip before driving the bar straight up as you squeeze your legs tight and press the bar out. Make sure not to drop under the bar and end up doing a […]

Workout of the Day5 rounds with one minute at each station toes to bar or v-ups drag rope double unders goblet lunge steps 100 meter run You’ll need a drag rope and a dumbbell or kettlebell for today’s interval style workout. We’ll be working through four different stations for five rounds for twenty minutes of […]

Workout of the Day10 rounds of 90 seconds on 30 seconds off6 one arm alternating devil press then max reps wall ball shots You’ll need a dumbbell and a medicine ball for this interval style workout. Make sure you are comfortable with the dumbbell you choose so that you are able to work through the […]

Workout of the DayEMOM for 10 minutes:30s of wall walks, strict HSPU, handstand hold or strict press Choose one of the skills from above to work on for thirty seconds of each minute during our ten minute EMOM today. The simplest options would be a handstand hold or small set of strict press with a […]

Skill8 rounds 20s hollow hold 40s plank hold 20s rest With skill work like this the focus should always be about quality over quantity. Make sure to focus on good positions in both the hollow hold and the plank rather than just trying to hold for the full duration. Workout of the Day5 rounds with […]

SkillEMOM for 10 minutes 1 Push Jerk + 1 Split Jerk We’ve got another lifting EMOM with two lifts on the menu today. Bring the bar to your shoulders with a power or squat clean before setting up for the push jerk and split jerk. Pay attention to the push jerk particularly as you’re working […]