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Workout of the Day4 rounds for time500 meter run 25 strict press You’ll just need a barbell for today’s workout and make sure it is nice and light! The strict press rep count is fairly high so you’ll want to be able knock out good sized sets throughout the whole workout. Each run will be […]

Workout of the Day1 round with 3 minutes at each station burpee box jumps squat snatchesburpee box jumpssquat snatches burpee box jumps 1 minute rest between each station You’ll need a box and a barbell for today’s interval workout. We’ll be working for three minutes at a time through 3 sets of 3 minutes of […]

SkillEMOM for 10 minutes [odd] wall walks or handstand hold [even] rest We’ll be on an EMOM timer for today’s wall walks or handstand holds. On the odd minutes you can choose between doing as many wall walks as you can or to hold a handstand for as much of the minute as possible. The […]

Skill12x45s 1 power clean & push jerk Workout of the DayAMRAP in 10 minutes 10 front rack walking lunge 5 push jerk

Skill1 round with 2 minutes at each stationstrict pull-ups plank hold strict pull-ups plank hold strict pull-ups We’ll be working for two minutes at a time with three chances at strict pull-ups and two chances at a long plank hold. You can work through pull-up reps however you would like. Small sets, big sets or […]

Skill12x45s 1 hang power snatch + 1 power snatch You’ll have twelve attempts at a power snatch from the hang plus a power snatch from the floor. It is up to you if you want to link your reps together or treat them as singles. If you are choosing to drop the bar between the […]

Workout of the Day at 0:00 (10 minute time cap) for time 50 push-ups 35 front squats 20 hang power cleans at 10:00 (10 minute time cap) for time 20 hang power cleans 35 front squats 50 push-ups *score each by the time to complete or the time cap + any unfinished reps logged as […]

Workout of the Day3 rounds of 6 minutes on 2 minutes off6 lunge steps with medicine ball8 kettlebell swings 10 wall ball shots You’ll need a medicine ball and a kettlebell for today’s interval style workout. We’ll be working for six minutes at a time with two minutes of rest between each round for three […]

Workout of the DayAMRAP in 20 minutes 200m uneven farmer carry20 one arm alternating devil press20 drag rope double unders Choose one dumbbell for the devil press today and then add another dumbbell or kettlebell to the mix for the farmer carries. You’ll be carrying both of these weights with you on a 200m carry. […]

Skill12x45s1 power clean We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for twelve sets working up to a heavy power clean. Control the bar as you pull it from the floor. Focus on a powerful hip drive, fast elbows and a drop under the bar into a partial […]