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SkillEMOM for 10 minutes2 thrusters Spend ten minutes working up to a heavy double thruster for the day. We most often see thrusters in larger sets at light weights so this will be a but of a challenge. Clean the bar up to your shoulders with either a power clean or a squat clean. If […]

Skill5-10 attempts at an unbroken set of kipping-pull-upsOR 5-10 attempts at an unbroken set of strict pull-ups We’re doing something a little different today to work on pull-ups. You can choose between strict pull-ups or kipping pull-ups and you’ll make several attempts at unbroken sets of whichever version of pull-up you choose. This will be […]

Skill10×1 lunge kick to freestanding handstand Spend some time practicing handstands today. You can kick up into free space or you can kick up to the wall and practice holding there. If you’re ready to give handstand walking a try find some room and go for it. Wall walks are always a great option if […]

SkillEMOM for 10 minutesstraight set of 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 this skill […]

Skill2RM strict press (working from the floor) We won’t be on a clock today for our lifting. You can choose how many sets you do and how often you lift as you work up to a heavy double strict press for the day. Make sure to set yourself before you press overhead keeping your midline […]

Workout of the DayAMRAP in 20 minutes 1 mile run thenAMRAP in remaining time of 10 wall ball shots10 alternating dumbbell power cleans You’ll need a wall ball and a dumbbell for today’s workout. The twenty minute AMRAP will start with a one mile run. When you return from the run you will use the […]

Workout of the Day10 rounds of 90 seconds on 90 seconds off9 toe-to-bar or 12 sit-ups15 box jumpsthen max reps of kettlebell swings For today’s workout we’ll be on a ninety second interval timer. You’ll work for ninety seconds and then rest for ninety seconds for ten rounds. Each round will start with a small […]

SkillEMOM for 10 minutes 1 power clean + 1 front squat + 1 split jerk Spend ten minutes working up in weight with today’s barbell complex. You’ll complete one power clean, one front squat and one split jerk every minute for ten minutes. This complex can take awhile so be smart with your weight jumps […]

SkillEMOM for 10 minutes 2 power snatches We’ll start with some heavier snatches for our skill work today before switching things up to lighter dumbbell snatches for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the […]

Skill10×3 Strict Pull-Ups We’ll be working on strict pulling today. You can choose to do weighted, unweighted or banded pull-ups. Ring rows are also always a great option and can be made more or less difficult depending on where you place your feet in relation to the rings. Whatever variation you choose make sure you […]