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Skill10×3 Weighted Strict Pull-Ups Take your time working your way through ten sets of three strict pull-ups. These can be done with a band or even as ring rows if you aren’t quite ready for unassisted pull-ups yet. Whether you’re using a band or not the goal should be to keep things as strict as […]

Workout of the DayOn a clock set for 21 minutes:7 minuteswall ball shots7 minutes kettlebell swings 7 minutes double unders Today we’ll be working on a twenty one minute clock through three separate seven minute AMRAPS. Each seven minutes will only feature one movement and your goal will be to rack up as many reps […]

SkillEMOM for 10 minutes 1 push jerk + 1 split jerk Last week we got some good practice with the split jerk during a workout. This week we’ll break it down a bit as a part of today’s skill work. Every minute on the minute for ten minutes you will be cleaning the bar up […]

Workout of the Day10 rounds of 30 seconds at each stationthrustersrestlateral burpees over the bar rest We’ve got a classic combo to start off Sunday. You’ll only need a light barbell for the ten rounds of burpee and thruster intervals. Your bar should be light enough that you feel comfortable doing large sets of thrusters […]

Workout of the DayAMRAP in 20 minutes 3-6-9-12-15 …squat snatch 200m run after every round If you like squat snatching get ready for some fun! Choose a medium weight for yourself that you feel comfortable and confident working with for a high rep workout. These reps should be mostly singles or small sets if you’re […]

SkillEMOM for 10 minute 2 hang power cleans Spend ten minutes working up in weight for a hang power clean double. Plan to hang on to the bar to complete both reps. The first thing you will do is deadlift the bar up to the hang. Hook grip will go a long way to feel […]

SkillEMOM for 10 minutes [odd] strict or kipping pull-ups[even] rest Choose either strict or kipping pull-ups today and complete as many reps as possible working for one minute and resting for one minute for five sets. You can complete as many sets as you want during your working minute. Definitely don’t be afraid of singles […]

Skill10×1 Lunge kick to handstand Have some fun practicing handstands today! If wall space is free you can kick up to the wall or practice some wall walks. if you are ready for it find some open space in the gym and give handstand walking a try. If you’re not ready to get upside down […]

SkillEMOM for 10 minutes 3 power snatch You’ll have ten minutes to work up in weight completing three power snatches every minute. This would be a great time to practice touch and go reps at weights that are slightly heavier than you might do in a workout. Practice a smooth transition from rep to rep […]

Workout of the DayAMRAP in 20 minutes5 burpees10 air squats15 double understhen10 burpees20 air squats30 double understhen20 burpees40 air squats60 double unders… and so on, doubling reps each round:) All you need for today’s workout is a jumprope! We’ll start the twenty minute AMRAP with a small set of burpees, air squats and double unders. […]