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Workout of the Dayfor time 1000m runthen5 rounds 10 lateral or bar facing burpees 10 thrusters then1000m run We’ve got some thrusters and burpees sandwiched between two longer runs today. This workout might look intimidating but don’t worry there are many ways to scale a workout like this! For the one thousand meter track you […]

SkillTabata Double Unders A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many double under reps as possible. The ten second rest period will fly by so plan accordingly. If you’re just starting out with this skill going for one or […]

SkillEMOM for 10 minutes 1 squat clean with pause in the bottom of front squat We’re working on squat cleans today and adding a pause in the bottom of the squat. This will definitely make things harder so plan to work at lower weights than if you took the pause out. Focus on staying in […]

SkillEMOM for 10 minutes 1 squat snatch with pause below the knees We’re squat snatching today with a pause as you pull from the floor and before you pass your knees. This is a great drill to focus on a controlled pull from the floor and it will also force you to really keep the […]

Workout of the DayAMRAP in 20 minutes12 overhead walking lunge steps *9 goblet squats 6 push press **alternate arms each round Get nice and comfortable with the dumbbell that you choose for today, you’ll be using it in every movement! The overhead lunge steps and push press will likely be the most difficult of the […]

Workout of the Day1 mile run150 wall ball shots Many of you have done the workout known as “Karen” before which is 150 wall balls for time on its own. We figured we would spice things up a bit and add a mile run to start things off! Take off on the mile course down […]

SkillEMOM for 10 Minutes 1 power clean + 2 push jerks Spend ten minutes working up to a challenging power clean and two push jerks. Focus on a quick drop under the bar and a fast and aggressive punch out with your arms so that you aren’t doing any extra work with your upper body. […]

SkillLunge kick to handstand 10×1 in your square or handstand walk if you have room. If wall space is free you can kick up to the wall. If you’re not ready to get upside down you can try some holds in a pike position with your feet on the ground or on a box. Workout […]

SkillEMOM for 10 minutes 2 overhead squats Spend 10 minutes working up to a challenging set of two overhead squats. You can choose to either squat snatch your first rep and follow that up with an additional overhead squat or you can start with a power snatch and then complete your two overhead squats. The […]

Workout of the DayAMRAP in 20 minutes 15 sit ups10 alternating devil press5 push-ups Grab a dumbbell and get ready for a fun twenty minutes:) The tricky part of this workout will be the devil press so make sure to practice a few of these before the workout starts. Getting the transitions down from rep […]