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Skill12x45spower clean + split jerk We’re working on a power clean and split jerk today on a forty five second timer. After the power clean your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it for the split jerk. Once you have caught the […]

SkillEMOM for 10 minutes 2 squat clean thrusters You’ll have ten opportunities for two squat clean thrusters in each minute. Going with singles will be smart as soon as the bar gets heavy but feel free to link the reps together for the first couple rounds if that is something you are comfortable with. Focus […]

Skill14×30 seconds [odd] strict pull-ups [even] plank hold Today’s skill work will be on a thirty second timer. You’ll be completing strict pull-ups on the odd intervals and the even intervals will be spent in a plank hold. If classes are large the order of the skills can be reversed. Pull-ups can be scaled by […]

Workout of the Daytabata wall balls tabata medicine ball step ups tabata wall balls tabata medicine ball step ups *1 minute between each tabata You’ll need a medicine ball and a box for today’s workout. A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. The goal will be […]

Workout of the DayAMRAP in 20 minutes 200 meter run20 sit-ups20 left arm dumbbell snatches 200 meter run 20 sit-ups 20 right arm dumbbell snatches You’ll just need an ab mat and a dumbbell for today’s twenty minute AMRAP. The workout is pretty straightforward except for one small twist on the dumbbell snatches. Each round […]

Skill6 rounds :20s hollow hold :20s v-ups :20s rest Today’s skill work is short and sweet but will be sure to pack a punch! You’ll be going straight from the hollow position into the v-ups so try to transition as quickly as possible. After 20 seconds of each movement back to back you’ll get 20 […]

Skill15x30s 1 squat snatch OR 1 power snatch We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re […]

Skill7×2Front squat (from a rack or the floor) We’re getting some heavy squats in today! We have eight squat racks on the main floor. If you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can […]

SkillTabata Toes to Bar A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many toes to bar reps as possible. The ten second rest period will fly by so plan accordingly. The toes to bar cadence is the same as a […]

Skill15x30s 1 hang power clean We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add […]