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Skill2 rounds of tabata alternating between L-seatArch hold We’ll be on the tabata clock for today’s skill work alternating between an L-seat and an arch hold. The L-seat is the more difficult of the two but both movements can be made easier or harder with a few small adjustments. Move your hands back and lean […]

Workout of the DayAMRAP in 20 minutes 200m uneven farmers carry35 box jump overs50 alternating dumbbell snatch You’ll need a box, a dumbbell for snatches and then one additional weight that you will use for your farmers carries. You can choose another dumbbell for this or a kettlebell and it’s up to you how close […]

Workout of the DayAMRAP in 5 minutes caloriesRest 1 minute AMRAP in 5 minutestoes to bar Rest 1 minute AMRAP in 5 minutes calories Rest 1 minute AMRAP in 5 minutes drag rope double unders Today’s time intervals are identical to yesterday’s but the workout is much different! Today you will be focusing on one […]

Skill10×30 seconds straight 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, […]

Skill10 x 45 seconds 1 squat clean We’ll be on a forty five second clock today completing 10 squat cleans. 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 to save some time and energy OR just choose […]

Skill14 x 45 seconds (odd) 1 power snatch + overhead squat(even) 1 squat snatch We’ve got some high skill lifts up today. You’ll have seven chances at a power snatch + overhead squat and a squat snatch. 45 seconds will likely pass pretty quickly so make a plan for just a few weight jumps as […]

SkillEMOM for 10 minutes 1 power clean + 1 squat clean + 1 front squat Today’s skill work has us completing three lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean followed by a front squat to finish things […]

Workout of the Day7 rounds with one minute at each station pull-ups medicine ball cleans rest We’ll be on an interval timer today working through seven rounds at one minute stations of pull-ups, medicine ball cleans and then a minute of rest. Spend some time setting up your pull-up spot and deciding if you will […]

Workout of the DayAMRAP in 20 minutes 50 double unders35 lateral burpees20 hang power cleans You’ll need a jump rope and a barbell for this workout. You’ll have twenty minutes to work through as many reps as possible of double unders, lateral burpees and hang power cleans. Double unders can be scaled by volume if […]

Workout of the DayREST DAY:) GYM IS CLOSED TODAY!SEE YOU TOMORROW!