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SkillEMOM for 10 minutes 1 squat snatch You’ll have ten minutes to work up in weight to find a heavy single squat snatch for the day. Squat snatches are tricky and require a high amount of skill and flexibility to perform. If you are new to this lift take your time with each rep and […]

Workout of the DayEMOM for 21 minutes (1’s) row or bike or ski for calories(2’s) box jump overs(3’s) 60 second plank hold We’ll use a clock set for 21 minutes today. There are three stations in this workout and you’ll hit them each seven times over the course of 21 minutes. Start each round with […]

Workout of the DayAMRAP in 30 minutes 2-4-6-8… rounds of * 12 deadlifts8 walking lunge steps6 push jerks *400m run after each cycle Settle in for a long workout today! You’ll need a barbell and that’s it! You’ll be working through multiple rounds of deadlifts, walking lunge steps and push jerks with your barbell. While […]

Skill1 power snatch + 1 overhead squat You’ll have ten chances to complete one power snatch and one overhead squat today over ten minutes. Focus on a controlled pull from the floor with your hips and chest to rising together as the bar moves from the floor to right above your knees. Once the bar […]

Workout of the Day10 rounds of 2 minutes on 1 minute off10 lateral burpees over the barthen max reps clean & jerks Get ready for some fun intervals today! Well…I guess it depends on how you define fun, but either way, get ready! Each two minute interval will start with 10 lateral burpees over the […]

Skill10×1 freestanding handstand Spend some time practicing handstands today. You can kick up into free space or you can kick up to the wall and practice holding there. If you’re ready to give handstand walking a try find some room and go for it. Wall walks are always a great option if you’re not quite […]

SkillEMOM for 10 minutes 1 power clean + 2 front squats Spend ten minutes working up to a heavy set of one power clean and two front squats. Pay attention to how difficult the front squats are when deciding whether or not to add weight to your bar as you go. Focus on catching the […]

SkillEMOM for 10 minutes straight set of kipping pull-ups You’ll have ten chances to work on either kipping pull-ups, kipping swings or banded pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. With ten sets of pull-ups make sure […]

Workout of the DayAMRAP in 20 minutes 200m uneven farmer carry20 front squats holding both objects20 burpees For today’s workout you’ll want to be smart about the weight you choose for your farmers carry. This is because the weight you use for the carries will also be used for front squats! You can choose two […]

Workout of the DayDouble death byEMOM for 24 minutes(odd) 2 power cleans(even) 2 push jerks add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round Are you up for a challenge today? We’ll be on an EMOM clock for this workout . You’ll start by completing two […]