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Workout of the Day5 rounds of 4 minutes on 1 minute off500m row or 1k bike or ski or 400m run thenmax reps wall ball shots We’re on the same interval timer as Thursday from this week. You’ll have five opportunities for a short run, row, bike or ski before moving on to as many […]

Workout of the Day4 rounds of tabata with 1 minute rest between roundspower snatchplank holdoverhead squatstoe-to-bar We’ve got four rounds of full tabata sets today working through reps of power snatches, overhead squats, toes to bar and spending time in a plank hold. The plank hold won’t add too many reps to your score but […]

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 […]

Workout of the Day5 rounds of 4 minutes on 1 minute off400m runthen max reps kettlebell swings You’ll have five chances today to rack up as many kettlebell swings as possible. Each four minute work period will start with a 400 meter run before making your way to your kettlebell and you’ll get one minute […]

SkillEMOM for 10 minutes 1 slow pull squat clean Spend ten minutes working on the slow pull squat clean. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to […]

Skill10×30 seconds straight set of kipping pull-ups You’ll have ten attempts to jump up for a straight set of kipping pull-ups today. We often see this skill on a minute timer but today we’ll be working every thirty seconds. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, […]

Skill8×45 seconds1 power clean with pause below the knees We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for eight sets working up to a heavy power clean with a pause below the knees. Control the bar as you pull it from the floor before taking a quick pause […]

Workout of the Day7 rounds of 2 minutes on 1 minute off10 goblet lunges14 kettlebell swings max reps burpees This workout will look familiar to those of you who showed up to Saturday’s workout. You’ll only need a kettlebell to get today’s workout done. You’ll have seven attempts at two minute rounds that will start […]

Workout of the Day7 rounds of 2 minutes on 1 minute off10 goblet squats14 alternating dumbbell power clean & jerks max reps box jumps overs You’ll need a dumbbell and a box for today’s interval style workout. You’ll have seven attempts at two minute rounds that will start out with 10 goblet squats and 14 […]

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 […]