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SkillEMOM for 10 minutes 2 TnG power snatch Today we’re working on touch and go snatch reps. Work up in weight over ten minutes until you get to a heavy double touch and go set. Touch and go reps require a lot of control on the way back down into the next rep. Practice with […]

Skill10×1 wall walks Spend some time practicing wall walks today. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you walk yourself up into a handstand with your belly facing the wall and then a controlled walk down to your […]

SkillEMOM for 10 minutes 1 squat clean with pause in bottom of front squat Last week we did something similar to this but with a slow pull added in. Today you can take the bar from the floor at your normal speed but we’re gonna hang on to that pause in the bottom of the […]

SkillEMOM for 10 minutes 1 deadlift + 1 hang power clean from below the knees Spend ten minutes working up to a challenging set of today’s lifting complex. You’ll start with a deadlift then return the bar back down below your knees and then into a power clean. This will require a lot of control […]

Workout of the DayAMRAP in 20 minutes 10-20-30-40…pull-upspush-upssit-upssquats Today’s workout is all about bodyweight movements. You’ll be working through sets of pull-ups, push-ups, sit-ups and squats for twenty minutes. The sets will start at 10 and build up by ten reps in every round. The rep count will be high pretty quick so make sure […]

Workout of the Day5 rounds for time 400m run30 wall ball shots20 alternating dumbbell snatch ~ 30 minute time cap Today’s workout might look daunting but there are many ways to adjust and scale this as needed. The run distance can be decreased as can the volume of the wall balls or dumbbell snatches. Dropping […]

SkillEMOM for 10 minutes 1 slow pull squat clean with pause in bottom of front squat You’ll have ten attempts to work up to a challenging slow pull squat clean with a pause in the bottom of the front squat. The slow pull will force you to pull the bar from the ground under control. […]

Skill2 rounds of tabata alternating between hollow holdarch hold We’re starting the day with a short piece of skill work on the tabata clock. During the work periods you’ll be alternating between a hollow and arch hold. For the arch position lay on your stomach and focus on squeezing your legs together and keeping your […]

SkillEMOM for 10 minutes straight set of kipping toe-to-bar Spend ten minutes working on the toe to bar skill. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice […]

SkillEMOM for 10 minutes 1 power clean + push press Spend ten minutes building up to a heavy power clean and push press. We’ll be doing a lot of light push press in the workout today so this is your chance to bump the weight up and go a little heavy. Focus on a vertical […]