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Weightlifting12 x 45s1 Split Jerk We’ll be on a forty-five second clock today completing 12 split jerks across nine minutes. 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 […]

Workout of the Day4 rounds of 4 minutes on 1 minute off8 alternating dumbbell snatches4 goblet squats2 weighted step-ups standard: 35/20 lb, 24/20″rx: 50/35 lb, 24/20″sport: 65/45 lb, 24/20″overachiever: 75/55 lb, 24/20″ Today’s workout consists of four mini AMRAP’s. Start each cycle on the snatches and complete as many rounds and reps as possible in […]

Workout of the DayAMRAP in 20 minutes 20 pull-ups 15 box jumps 20 push-ups 15 box jumps We’ve got three bodyweight movements for today’s twenty minute AMRAP. You’ll start with a large set of pull-ups before moving on to some box jumps and then you’ll follow the same rep scheme with push-ups and box jumps. […]

Skill8 x 90s 20 double unders then 1 squat snatch We’re working on a ninety second timer for today’s lifting. Before each lift you’ll complete a small set of double unders. If twenty double unders feels like a lot you can drop the number down to something more manageable and repeatable. If double unders are […]

SkillEMOM for 10 minutes 1 hang power clean + power clean We’ll be on an EMOM timer for today’s lifting. Spend ten minutes working up in weight to a challenging hang power clean plus a power clean. It is up to you if you want to link your reps together or drop the bar between […]

Skill10×3strict pull-ups1 wall walk after every set of pull-ups Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every […]

Skill7 minute Unbroken 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 […]

Skill12x30s 1 squat clean We’ll be on a thirty second clock today completing 12 squat cleans across six minutes. 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 one […]

Workout of the Day5 rounds of 1 minute at each station sumo-deadlift high pull or pull-upsdouble unders push-upsrest We’ll be working through three movements on one minute intervals today for five rounds with one minute of rest between rounds. The first station will be up to you to choose between sumo deadlift high pulls or […]

Workout of the DayDouble death byEMOM for 24 minutes(odd) 2 power snatch (even) 2 power cleans add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round If you’re a regular Saturday class attendee you’ll have a good idea what to expect from today’s workout. We’ll be on […]