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Workout of the Day5 rounds for time 400m run30 wall ball shots20 alternating dumbbell snatch ~ 30 minute time cap Today’s workout might look daunting but there are many ways to adjust and scale this as needed. The run distance can be decreased as can the volume of the wall balls or dumbbell snatches. Dropping […]

SkillEMOM for 10 minutes 1 slow pull squat clean with pause in bottom of front squat You’ll have ten attempts to work up to a challenging slow pull squat clean with a pause in the bottom of the front squat. The slow pull will force you to pull the bar from the ground under control. […]

Skill2 rounds of tabata alternating between hollow holdarch hold We’re starting the day with a short piece of skill work on the tabata clock. During the work periods you’ll be alternating between a hollow and arch hold. For the arch position lay on your stomach and focus on squeezing your legs together and keeping your […]

SkillEMOM for 10 minutes straight set of kipping toe-to-bar Spend ten minutes working on the toe to bar skill. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice […]

SkillEMOM for 10 minutes 1 power clean + push press Spend ten minutes building up to a heavy power clean and push press. We’ll be doing a lot of light push press in the workout today so this is your chance to bump the weight up and go a little heavy. Focus on a vertical […]

SkillEMOM for 10 minutes 1 squat snatch You’ll have ten minutes to work up in weight to find a heavy single squat snatch for the day. Squat snatches are tricky and require a high amount of skill and flexibility to perform. If you are new to this lift take your time with each rep and […]

Workout of the DayEMOM for 21 minutes (1’s) row or bike or ski for calories(2’s) box jump overs(3’s) 60 second plank hold We’ll use a clock set for 21 minutes today. There are three stations in this workout and you’ll hit them each seven times over the course of 21 minutes. Start each round with […]

Workout of the DayAMRAP in 30 minutes 2-4-6-8… rounds of * 12 deadlifts8 walking lunge steps6 push jerks *400m run after each cycle Settle in for a long workout today! You’ll need a barbell and that’s it! You’ll be working through multiple rounds of deadlifts, walking lunge steps and push jerks with your barbell. While […]

Skill1 power snatch + 1 overhead squat You’ll have ten chances to complete one power snatch and one overhead squat today over ten minutes. Focus on a controlled pull from the floor with your hips and chest to rising together as the bar moves from the floor to right above your knees. Once the bar […]

Workout of the Day10 rounds of 2 minutes on 1 minute off10 lateral burpees over the barthen max reps clean & jerks Get ready for some fun intervals today! Well…I guess it depends on how you define fun, but either way, get ready! Each two minute interval will start with 10 lateral burpees over the […]