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Workout of the DayAMRAP in 30 minutes 10-20-30-40 … * jumping squatsbodyweight lunge steps sit-ups * 400m run before each round We’ve got a nice long all bodyweight workout to start off Thanksgiving day. You won’t need any equipment for this workout! Each round will start with a 400 meter run. After each run you’ll […]

SkillEMOM for 10 minutes 1 power clean + 1 squat clean Today’s skill work has us completing two 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. You can choose to link the reps together or treat them as […]

SkillTwo rounds of tabata alternating between push-ups plank hold We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict push-ups and a plank hold. This combo will be quite an upper body challenge so start slow with the push-ups so that you can stay strong on […]

Skill20x30s1 power snatch We’ll be on a thirty second clock again today completing one power snatch for twenty sets. We did this last week for twelve rounds so with eight additional snatches added on you may want to make some changes to how you climb up in weight. Thirty seconds will fly by so you […]

Workout of the Day7 minute AMRAP wall ball shots 7 minute AMRAP calories 7 minute AMRAP step ups w/medicine ball *1 minute rest between each AMRAP For today’s workout you’ll need a medicine ball and a box and your choice of rower, bike or ski erg. You’ll have seven minutes at three different stations to […]

Workout of the dayAMRAP in 21 minutes 18 alternating dumbbell power cleans15 box jumps 12 dumbbell push jerks For today’s workout you’ll need a box and a dumbbell. You’ll be using the dumbbell for large sets of alternating power cleans AND push jerks. It is up to you how you choose to split up the […]

SkillEMOM for 5 minutes Straight set toes to bar AMRAP in 3 minutes toe-to-bar We’re repeating Tuesday’s skill work today with toes to bar! The first 5 minutes will be used almost as a warm up to get in some good straight sets of toes to bar or a variation of this skill. At the […]

Weightlifting12x30s 1 Power Snatch We’ll be on a thirty second clock today completing 12 power snatches across six minutes. Thirty seconds will fly by so 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 […]

SkillTabata Plank or Handstand Hold You’ve got a choice for today’s skill work. We will all be on a tabata clock with eight rounds of twenty seconds on and ten seconds off. It will be up to you if you want to spend the work periods upside down in a handstand or in a plank […]

SkillEMOM for 5 minutes Straight set Pull-Ups AMRAP in 3 minutes Pull-Ups We’ve got a fun challenge for today’s skill work. The first 5 minutes will be used almost as a warm up to get in some good straight sets of either kipping or strict pull-ups. At the end of the fifth minute your three […]