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Workout of the Daywith a clock set for 20 minutesat 0:00 and 10:0050 calorie row or bike500 m runthen max reps wall ball shots Wall balls on a Sunday are always a great pair right? Today you’ll need a wall ball and a machine of your choice. At the start of 3, 2, 1 go […]

Workout of the DayAMRAP in 20 minutes 25 sit-ups20 weighted step ups (DB/KB/medball)15 burpees Today you’ll need a weight of your choice, a box and an ab mat for this twenty minute AMRAP. You can choose between a medicine ball, a dumbbell, a kettlebell or even two dumbbells for the weighted step ups depending on […]

Skill12x30s 1 power snatch We’ll be on a thirty second timer today for twelve rounds of one power snatch. Use this skill work to practice a controlled pull from the floor, explosive hips and a quick punch overhead to finish the rep. This will also be a good time to think about what weight you […]

Skill4 rounds of 1 minute on 30s off toes to bar or v-ups You’ll have a choice for skill work today of either toes to bar or v-ups. We’ll be on the same clock from Tuesday working to complete as many reps as possible during each minute. Whatever skill you go for make sure you […]

Skill12x45s 1 squat clean We’ll be lifting on a forty five second timer today to complete one squat clean in each interval. This will be a great time to build up in weight up to or heavier than the weight you are planning to use in the workout. Workout of the DayAMRAP in 10 minutes […]

Skill4 rounds of 1 minute on 30s off Wall Walk or Plank hold You’ll have a choice for skill work today of either wall walks or plank holds. If you choose the plank hold your goal will be to stay in a quality plank position for a full minute with thirty seconds rest between each. […]

Skill12x30s 1 power clean + 1 push press We’ll be on a thirty second timer today for twelve rounds of one power clean plus a push press. Use this skill work to practice a vertical dip and drive and then squeezing your legs and midline as you press the bar out with your arms. This […]

Workout of the Dayfor time 10-20-30-40-50 wall ball shots*300 meter row or 600 meter bike BETWEEN each round You’ll just need a wall ball for today’s workout. You’ll be completing 150 total wall ball shots so choose one you have used before and are comfortable with. If the wall ball volume looks too high you […]

Workout of the Day6 rounds with 90s at each station burpee box jumps, burpee pull-ups or burpee muscle-ups power snatch rest Part of today’s workout will allow you to choose your own burpee adventure:) We’ll be on a ninety second timer starting with the burpee variation of your choice. Burpee box jumps, burpee pull-ups or […]

Skill10x45s Power Clean + Split Jerk We’ll be working on split jerk technique today on a forty five second timer. Start light and focus on a vertical dip and drive and a fast punch out as you drive your body down in the spilt position. The goal should be a solid and balanced overhead position […]