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SkillEMOM for 10 Minutes 1 Power Clean Spend ten minutes working up to a heavy single power clean for the day. Focus on a strong and controlled pull from the floor, fast elbows in the catch and dropping under the bar to meet it with your hips back. Pay attention to the weight you hit […]

Workout of the DayAMRAP in 30 minutes 30 thrusters 40 front rack walking lunge steps500m run standard: 15/15 lbrx: 45/35 lbsport: 45/35 lboverachiever: 45/35 lb

Workout of the DayEvery 4 minutes for 5 cyclescomplete the following for time 21 calorie row or bike 15 burpees9 clean & jerks rounds start at 0:00,4:00,8:00, 12:00,16:00

Workout of the DayAMRAP in 20 minutes10-20-30-40 … wall balls 400m run after each set of wall balls Grab a wall ball and get ready for some…fun? 🙂 The wall ball set sizes will grow quickly so make sure you are comfortable repping out sets of the weight you choose for your ball today. . […]

SkillEMOM for 6 minutes :30s Hollow Hold Today’s skill work will be a challenge! We’ll be holding a hollow position laying on the ground for thirty seconds at a time every minute for six minutes. You will be holding for longer than if this was a tabata but you’ll also be getting more rest after […]

Skill10×1 lunge kick to freestanding handstand Spend some time practicing handstands today. You can kick up into free space if you are ready or you can kick up to the wall and practice holding there. If you’re not ready to get upside down try some holds in a pike position with your feet on the […]

Workout of the Day10 rounds of 90 seconds on 90 seconds off5 front squats 10 hang power cleans max reps push-ups We’re on an interval timer today with ten rounds of 90 seconds on and 90 seconds off. Each 90 second work period will start with 5 front squats and 10 power cleans. Choose a […]

SkillEMOM for 10 minutes 2 split jerks Spend ten minutes working up to a challenging set of split jerks. Focus on a vertical dip and drive to send the bar off of your shoulders. As you drop under the bar move your feet into a solid split stance to catch the bar. Your back heel […]

SkillUnbroken Double Under Ladder With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that […]

Workout of the Day10 rounds of 30 seconds at each station 1 power clean (building)plank hold max reps push-ups rest Today’s workout will be in a familiar format but a little different than usual. You’ll complete ten rounds of thirty seconds at three different working stations with thirty seconds of rest at the end of […]