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Workout of the Day4 rounds of 4 minutes on 1 minute off 200m farmer carrythen row or bike for calories in remaining time score is total calories Pick your poison for today’s workout. It is up to you if you want to use a rower or bike to rack up calories for your score. You’ll […]

Workout of the DayAMRAP in 20 minutes 10-20-30-40…front squats**400m run after every round Choosing the right weight for yourself in today’s workout will make all the difference. You’ll have twenty minutes to work through large sets of front squats adding ten reps in every round. After each set of front squats you will complete the […]

Workout of the Day7 rounds of 2 minutes on 1 minute off 20 alternating dumbbell hang clean & jerksthenmax reps box jumps in remaining time Grab a dumbbell and a box that you are able to jump to for today’s workout. The dumbbell hang clean and jerks alternate hands every rep so spend some time […]

SkillEMOM for 10 minutes 1 power snatch + 2 overhead squats Spend ten minutes working on one power snatch plus two overhead squats. After catching the power snatch overhead spend a second to steady yourself before heading down into your two overhead squats. With the weight locked out overhead the first thing to think about […]

SkillTabata hollow rocks A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. During the work period or as much of it as possible do your best to complete as many high quality hollow rocks. This can be a difficult skill to do correctly so spend some time going […]

SkillEMOM for 10 minutes Straight set of strict, weighted strict or kipping pull-ups It’s athletes choice today for our skill work. You’ll have ten minutes for ten straight sets of either strict pull-ups, weighted strict pull-ups or kipping pull-ups. Pick what you need to work on most or whatever if your favorite! Workout of the […]

SkillEMOM for 10 minutes 1 power clean + hang squat clean Today we’ll be working for ten minutes to complete ten sets of a power clean from the floor plus a hang squat clean. If you want to drop the bar between reps you definitely can but make sure that the hang squat clean starts […]

Workout of the DayAMRAP in 20 minutes 10 weighted step ups 15 air squats 200m run You’ll need a dumbbell or a kettlebell and a box for today’s workout! Settle in for twenty minutes of step ups, air squats and a short run. No part of this workout should be terribly taxing so focus on […]

Workout of the DayAMRAP in 7 minutesBurpee pull-ups 1 minute rest AMRAP in 7 minutes clean & jerks 1 minute rest AMRAP in 7 minutes 21 Double Unders 15 Sit Ups Get ready for some fun today! We’ve got three separate seven minute AMRAP’s today with one minute of rest between each one. The order […]

SkillEMOM for 10 minutes1 power clean + split jerkwith pause in split jerk receiving position We’re working on a power clean and split jerk today with a pause after you receive the jerk in the split position. This skill work will help to fix any issues you may have with sending the bar too far […]