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SkillEMOM for 10 minutes 30s of a plank hold, handstand hold or strict HSPU reps You’ve got three choices today for our skill work. On a ten minute EMOM clock you’ll be working for thirty seconds of each minute either holding a plank, holding a handstand or completing as many reps of strict handstand push-up […]

Skill12x30s 1 power clean and push jerk We’ll be on a thirty second clock today working up to a challenging power clean and push jerk for the day. This is a great opportunity to practice technique and add a little more weight to your bar than you are planning to use in the workout. Workout […]

SkillFront Squat 5×3 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 someone (or two) to squat with and […]

Skill10x90s 25 double unders then 1 squat snatch or 2 power snatch You’ll need a jumprope and a barbell today for this skill work. Before heading to the barbell you’ll start each interval with a small set of double unders. If you’re not sure how many reps you should do here you can spend thirty […]

Workout of the DayAMRAP in 20 minutes 400 meter run 21 goblet squats 12 pull-ups You’ll need a kettlebell and a space on the pull-up bars or a set of rings for today’s twenty minute AMRAP. After a short run you’ll hang on to your kettlebell for twenty one goblet squats before moving on to […]

Workout of the DayAMRAP in 20 minutes 50 sit-ups 35 hang power cleans 20 strict press You’ll need a light barbell for today’s twenty minute AMRAP. The hang power cleans should be easy for large sets if you choose your weight wisely. Try out multiple reps of the strict press with your barbell before the […]

Skilltabata plank holdtabata hollow hold tabata plank hold If you came to the gym on Tuesday, the timing of this skill work will look familiar. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of plank holds, then 8 rounds of hollow hold […]

Skill12x30s1 power snatch We’ll be on a thirty second clock today working up to a challenging power snatch for the day. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout. Workout of the Day5 rounds of 3 minutes on 1 minute […]

Skill12x30s 1 thruster We’ll be on a thirty second clock today working up to a challenging thruster for the day. It’s up to you if you want to start with a squat clean before going straight into the thruster or starting with a power clean before setting up for your thruster rep. This is a […]

Skilltabata strict pull-upstabata L-seat or L-hangtabata strict pull-ups We’ll be on the tabata clock for our skill work today. A full tabata is 8 rounds of twenty seconds of work and ten seconds of rest. You’ll start with 8 rounds of strict pull-ups, then 8 rounds of either an L-sit on the floor or hanging […]