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SkillEMOM for 10 minutes 1 power snatch + 1 hang power snatch You can choose to hang on to the bar for both reps for this skill work or drop it after the power snatch from the floor and then pick it back up to the hang for the hang power snatch. If you choose […]

SkillEMOM for 10 minutes 1 squat clean + 1 hang squat clean You can choose to hang on to the bar for both reps for this skill work or drop it after the squat clean and then pick it back up to the hang for the hang squat clean. If you choose the second option […]

Workout of the DayAMRAP in 20 minutes 15 box jumps 12 push-ups 9 power cleans We’ve got another 20 minute AMRAP to cap off a great week! You’ll need a box and a heavyish barbell for this one. The weight on your barbell can be a little heavier than what you are used to using […]

Workout of the DayAMRAP in 20 minutes50 step-ups with a medicine ball35 lateral burpees over the bar20 push press You’ll need a medicine ball, a box and a barbell for today’s twenty minutes AMRAP. The step ups should feel pretty do able for large sets without having to stop and rest. If needed you could […]

Skill15x30s 1 power clean Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be […]

Skill10 sets :30s handstand holds, 1-3 wall walks or handstand walk attempts Choose a handstand skill to work on today. You can practice handstand holds against a wall, wall walks or even handstand walking out on the floor. If you don’t want to go upside down feel free to do planks instead today. Workout of […]

Skill10 sets 3-5 strict pull-ups or unbroken set of kipping pull-ups Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups or an unbroken set of kipping pull-ups. You can do the strict pull-ups unweighted, weighted or with a band. Three to […]

SkillEMOM for 10 minutes 1 squat clean + 1 front squat We’ll be on an EMOM timer for our lifting skill work today. You’ll complete one squat clean followed by one front squat. The extra front squat definitely spices things up so plan your weight changes accordingly if you’re planning to build over the ten […]

Skill15x30s 1 squat snatch or 1 power snatch Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every […]

Workout of the Day7 rounds of 2 minutes of one minute off 10 calorie row or bike max reps pull-ups You’ll have your choice of a rower or bike today to start each round of today’s interval style workout. Each two minute round will start out with ten calories on the machine of your choice […]