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Workout of the DayEMOM for 20 minutes [odd] 5 box jumps + 1 power snatch [even] straight set of toes to bar OR bar or ring muscle ups Today’s workout will have two scores, the weight you end at for the power snatch and the total reps you complete of whatever gymnastics movement you choose […]

SkillEMOM for 10 minutes Straight set of Strict HSPU or Strict press (working from the floor) For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete one […]

SkillAMRAP in 10 minutes 1 power clean with pause below the knees Spend ten minutes working up to a heavy single power clean with a pause below the knees after pulling the bar from the floor. The goal of this skill work is to address any issues you may have pulling the bar from the […]

SkillEMOM for 10 minutes (odd) pull-ups(even) push-ups We’ll start today with some pulling and pressing. You can alternate minutes working at the pull-up bar during one minute and then on strict push-ups for the opposite minute. It is up to you if you want to work on kipping or strict pull-ups today. If you are […]

SkillTabata double unders You’ll have eight rounds of twenty seconds of work and ten seconds of rest to complete as many double unders as possible. If double unders are still a struggle for you try your best to stay relaxed through s few singles before making a good attempt or two at a double under […]

SkillEMOM for 10 minutes 1 squat clean + 2 front squats You’ll have ten chances to work up to a heavy squat clean plus two front squats. Adding two additional front squats will make things a lot tougher so plan to start a little lighter than you might if it was just one squat clean. […]

Workout of the dayAMRAP in 20 minutes30-60-90-120 …double unders20-40-60-80 …medicine ball step ups10-20-30-40… row or bike calories We’ll set the clock for twenty minutes today so we can tackle this triplet of three movements and different ascending rep schemes. Double unders will increase by 30 reps, step ups by 20 and calories by 10 each […]

Workout of the day10 rounds of 90 seconds on 60 seconds off15 wall ball shots thenmax reps one arm alternating devil press You’ll have ten chances to rack up as many one arm alternating devil press as possible in today’s workout. Each ninety second interval will begin with fifteen wall ball shots before you can […]

SkillEMOM for 10 Minutes 1 Split Jerk You’ll have ten chances to work up to a heavy split jerk today. You can choose to power clean or squat clean the bar to bring the bar up to your shoulders. Focus on a vertical dip and drive before sending the bar overhead. You’ll want to have […]

SkillTabata Push-upsHollow hold during rest period1 minute rest Tabata Plank holdArch hold during rest period1 minute rest Tabata SquatsSquat hold during rest period We’ll start today with some skill work on a tabata clock. There will be no “rest” during the actual tabatas but there will be one minute of rest to reset after each […]