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Workout of the Day5 rounds of 4 minutes on 1 minute off400m run then max reps squat clean thrusters You’ll have five chances today to rack up as many squat clean thrusters as possible. Each four minute work period will start with a 400 meter run before making your way to your barbell and you’ll […]

Skill10x30sstraight set of toe-to-bar You’ll have ten attempts to jump up for a straight set of kipping toe-to-bar 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 full range of motion toe-to-bar you can choose to work on more of […]

SkillEMOM for 10 minutes :30s SHSPU or Strict Press For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete as many reps as possible of handstand push […]

Skill5 rounds :30s plank hold:30s arch hold :30s rest Today’s skill work is all about quality positions. We’ll be working through five rounds of thirty seconds in a plank on your elbows or hands directly into thirty seconds in an arch hold and finally thirty seconds of rest. During the arch hold focus on keeping […]

Skill10 rounds of 20 seconds at each stationdouble unders pull-upsrest The goal for today’s skill work will be to practice quick transitions and pull-ups under fatigue. You’ll start with 20 seconds of double unders or double under practice followed by 20 seconds of pull-ups. After the pull-ups you’ll have twenty seconds to rest and make […]

Workout of the Day5 rounds of 4 minutes on 1 minute off500m row or 1k bike or ski or 400m run thenmax reps wall ball shots We’re on the same interval timer as Thursday from this week. You’ll have five opportunities for a short run, row, bike or ski before moving on to as many […]

Workout of the Day4 rounds of tabata with 1 minute rest between roundspower snatchplank holdoverhead squatstoe-to-bar We’ve got four rounds of full tabata sets today working through reps of power snatches, overhead squats, toes to bar and spending time in a plank hold. The plank hold won’t add too many reps to your score but […]

SkillEMOM for 10 minutes Straight set of Strict HSPU or Strict press (working from the floor) For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete one […]

Workout of the Day5 rounds of 4 minutes on 1 minute off400m runthen max reps kettlebell swings You’ll have five chances today to rack up as many kettlebell swings as possible. Each four minute work period will start with a 400 meter run before making your way to your kettlebell and you’ll get one minute […]

SkillEMOM for 10 minutes 1 slow pull squat clean Spend ten minutes working on the slow pull squat clean. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to […]