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Workout of the DayEvery 5 minutes for 4 rounds400m run75 double unders then max reps overhead squats You’ll have four, five minute windows to work today. There is no scheduled rest between each five minute interval so it will be up to you to decide how you budget your time. Each interval will start with […]

SkillEMOM for 10 minutes :30s strict pull-ups You’ll have ten attempts to work through as many strict 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 DayEMOM for 10 minutes 1 squat clean + front squat Today’s skill work has us completing two lifts every minute on the minute for ten minutes. 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 […]

Workout of the Day12x45s 2 strict press or straight set of strict HSPU For today’s skill work you have a choice between a straight set of strict handstand push-ups or 2 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If […]

Workout of the Day4 rounds of the following (24 minutes total) AMRAP in 2 minutes of 10 box jumps + 6 power snatch1 minute of restAMRAP in 2 minutes of 10 box jumps + 6 front rack walking lunge steps1 minute of rest You’ll need a box and a barbell for today’s workout. You’ll be […]

Skill14x45s7 air squats + straight set of kipping toe-to-bar Today’s skill work will fly by so make sure to plan for a quick transition from the air squats to the bar for your toes to bar reps. Toes to bar can always be scaled by decreasing the height of your toes in the front part […]

Workout of the Day3 rounds for time 400m run50 weighted step overs Today’s workout is a three round couplet with short runs and a high volume of weighted step overs. We have a total of one-hundred and fifty step overs which shouldn’t be taken lightly. Use a weight you are comfortable holding on to for […]

Workout of the Day3 rounds of 5 minutes on 2 minutes off 50 wall ball shotsthen max reps of alternating dumbbell power cleans You’ll need a medicine ball and a dumbbell for today’s workout. You’ll have three chances to first make your way through a LARGE set of wall ball shots and then move onto […]

SkillFront Squat Working from the floor or a rack 5×2 w/dead stop in bottom of squat You can choose to work from a rack or the floor for today’s strength work. We have eight squat racks on the main floor. Depending on class sizes and if you are comfortable sharing a barbell you can find […]

Skill10x30sstraight set of kipping pull-ups You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping […]