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Workout of the Day AMRAP in 20 minutes 150 double unders 50 wall balls 50 sit-ups You’ll need a medicine ball and an ab mat and a jumprope for today’s workout. The rep counts are fairly high today so do your best to settle into a good pace from the start and break things up […]

Skill20x30s 1 hang squat clean Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing twenty lifts in ten minutes. 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. […]

SkillEMOM for 8 minutes :30s toes to bar, v-ups or hollow rocks You can take your pick of one midline focused movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period. Workout […]

Skill12x45s [odd] 1 power or squat snatch [even] 1 hang power or squat snatch We’ll be on a 45 second timer again today for alternating minutes of a snatch from the floor and a snatch from the hang. It will be up to you to decide if you want to work on squat snatching or […]

Skillfront squat 7×1 We’ll be working from the rack for some single rep front squats today. There are two approaches you can take for today. One would be to choose one weight that is challenging and complete 7 singles at the same weight. You can also build in weight for each single and work up […]

Skill12x45s [odd] power clean + push jerk[even] power clean + split jerk We’ll be getting some push jerk and split jerk practice in today. You’ll alternate between each lift and start each one with a power clean to bring the bar up to your shoulders. You may have a preference between the two lifts but […]

Workout of the Day5 rounds of 3 minutes on 1 minute off 12 drag rope double unders 9 air squats6 alternating dumbbell snatches Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you would […]

Workout of the DayEvery 90 seconds for 6 rounds 4 squat cleans then (155/105)max reps lateral burpees over bar2 minutes rest Every 90 seconds for 6 rounds 2 squat cleans then (185/125)max reps lateral burpees over bar You’ll just need a barbell for today’s workout. The twist today though is that you’ll be working with […]

SkillEMOM for 8 minutes :30s strict or kipping pull-ups, ring rows, banded pull-ups or muscle ups You can take your pick of one pulling movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second […]

SkillEMOM for 10 minutes 3 strict press or straight set of HSPU For today’s skill work you have a choice between a straight set of strict handstand push-ups or 3 strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. If you […]