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Workout of the DayEMOM for 21 minutes (1’s) straight set of pull-ups(2’s) 3 TnG power cleans (3’s) 3 push jerks We’re keeping the pace slower again today due to the smoke and spending more time on some skills! We’ll be on a twenty one minute EMOM clock today switching between three different skills. On the […]

Workout of the DayEMOM for 20 minutes [odd] straight set of SHSPU, strict push-ups or strict double dumbbell press [even] 1 squat clean + 2 front squats We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between […]

Workout of the DayEMOM for 20 minutes [odd] straight set of SHSPU, strict push-ups or strict dumbbell press [even] 1 squat clean + 2 front squats We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between two […]

SkillTabata Row or Bike for Calories It’s your choice of a rower or bike today and you’ll be using it for the both the skill work and the workout! We’ll start out with some sprints on your machine of choice using the tabata clock. The goal here will be to push the pace during that […]

SkillEMOM for 10 minutes 1 slow pull power snatch + overhead squat You’ll have ten chances to complete one slow pull power snatch and one overhead squat today over ten minutes. The slow pull is meant to force you to focus on a controlled pull from the floor. You’ll want your hips and chest to […]

Skill10×3strict pull-ups1 wall walk after every set of pull-ups Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every […]

Skill10×3strict pull-ups1 wall walk after every set of pull-ups Workout of the DayAMRAP in 7 minutes 1-2-3-4-5-6 …power clean thruster standard: 95/65 lb. rx: 115/85 lb.sport: 135/95 lb.overachiever: 155/105 lb

Skill8 rounds of 20 seconds arch hold10 second hollow hold We’re starting the day with a short piece of skill work on the tabata clock with a twist. You’ll be working during the work periods but also during the ten seconds that is usually rest. During the twenty second work period you’ll be in an […]

SkillEMOM for 10 minutes 1 power clean + hang squat clean You’ll have ten opportunities to complete a power clean plus a hang squat clean. You can choose to hang on to the bar or drop it between reps depending on what you are comfortable with. If you decide to drop the bar between reps […]

Workout of the DayAMRAP in 20 minutes 10-20-30-40-50…bike or row cals 5-10-15-20-25burpee box jumps Grab a box and your choice of rower or bike for today’s workout. You’ll be working through sets of both calories on your machine of choice and burpee box jumps over twenty minutes. You’ll start with ten calories and five burpee […]