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Workout of the DayAMRAP in 20 minutes 1 mile run thenAMRAP in remaining time of 10 wall ball shots10 alternating dumbbell power cleans You’ll need a wall ball and a dumbbell for today’s workout. The twenty minute AMRAP will start with a one mile run. When you return from the run you will use the […]

Workout of the Day10 rounds of 90 seconds on 90 seconds off9 toe-to-bar or 12 sit-ups15 box jumpsthen max reps of kettlebell swings For today’s workout we’ll be on a ninety second interval timer. You’ll work for ninety seconds and then rest for ninety seconds for ten rounds. Each round will start with a small […]

SkillEMOM for 10 minutes 1 power clean + 1 front squat + 1 split jerk Spend ten minutes working up in weight with today’s barbell complex. You’ll complete one power clean, one front squat and one split jerk every minute for ten minutes. This complex can take awhile so be smart with your weight jumps […]

SkillEMOM for 10 minutes 2 power snatches We’ll start with some heavier snatches for our skill work today before switching things up to lighter dumbbell snatches for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the […]

Skill10×3 Strict Pull-Ups We’ll be working on strict pulling today. You can choose to do weighted, unweighted or banded pull-ups. Ring rows are also always a great option and can be made more or less difficult depending on where you place your feet in relation to the rings. Whatever variation you choose make sure you […]

SkillEMOM for 10 Minutes 1 Power Clean Spend ten minutes working up to a heavy single power clean for the day. Focus on a strong and controlled pull from the floor, fast elbows in the catch and dropping under the bar to meet it with your hips back. Pay attention to the weight you hit […]

Workout of the DayAMRAP in 30 minutes 30 thrusters 40 front rack walking lunge steps500m run standard: 15/15 lbrx: 45/35 lbsport: 45/35 lboverachiever: 45/35 lb

Workout of the DayEvery 4 minutes for 5 cyclescomplete the following for time 21 calorie row or bike 15 burpees9 clean & jerks rounds start at 0:00,4:00,8:00, 12:00,16:00

Workout of the DayAMRAP in 20 minutes10-20-30-40 … wall balls 400m run after each set of wall balls Grab a wall ball and get ready for some…fun? 🙂 The wall ball set sizes will grow quickly so make sure you are comfortable repping out sets of the weight you choose for your ball today. . […]

SkillEMOM for 6 minutes :30s Hollow Hold Today’s skill work will be a challenge! We’ll be holding a hollow position laying on the ground for thirty seconds at a time every minute for six minutes. You will be holding for longer than if this was a tabata but you’ll also be getting more rest after […]