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Skill7 minute double under ladder With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete […]

Skill10 rounds 20s strict pull-ups20s strict push-ups 20s rest We’ll be working through ten rounds of strict pull-ups and strict push-ups with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both. […]

Skill14x45s(odd) 1 power clean(even) 1 squat cleanincrease weight every 2 lifts or use the same weight across all rounds We’ll be lifting on a 45 second timer today completing a power clean in the odd rounds and a squat clean in the even rounds. As you build up in weight make any weight changes based […]

SkillTabata Plank Drags We’ll be on a tabata clock for today’s skill work which means you’ll be working through eight rounds of twenty seconds of work and ten seconds of rest. You can use the same dumbbell for this that you’re planning to use for the workout. Go over this movement before the workout starts […]

Workout of the Day8 rounds of 2 minutes on 1 minute off10 front rack walking lunge stepsthen alternating rounds of max calories on row or bikeand max toes to bar Today’s workout will be on an interval timer of two minutes working and one minute resting. Each two minutes will start with ten front rack […]

Workout of the DayAMRAP in 20 minutes 45 double unders30 sit-ups15 wall ball shots Today’s workout will be all about quick transitions and moving at a consistent pace across twenty minutes. The double under set should feel pretty manageable so if 45 looks like a lot make sure to drop the number to something that […]

Skill5×3 Front squat (from a rack or the floor) We’re bringing back some heavy squats! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can […]

Skill14x45s(odd) 1 split jerk with pause in overhead position(even) 1 split jerk (no pause) increase weight every 2 lifts or use the same weight across all rounds We’re working on the split jerk today in two different ways. You’ll have seven attempts at each lift for fourteen total split jerks. In the odd rounds we’re […]

Skill10 x 45 seconds 1 squat clean thruster We’ll be on a forty five second clock today completing 10 squat clean thrusters. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round since we’ll be on a shorter clock. […]

Skill10 rounds 20s of strict pull-ups20s of double unders 20s of rest We’ll be working through ten rounds of strict pull-ups and double unders with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as […]