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Skill10×1 lunge kick to freestanding handstand Spend some time practicing handstands today. You can kick up into free space if you are ready or you can kick up to the wall and practice holding there. If you’re not ready to get upside down try some holds in a pike position with your feet on the […]

Workout of the Day10 rounds of 90 seconds on 90 seconds off5 front squats 10 hang power cleans max reps push-ups We’re on an interval timer today with ten rounds of 90 seconds on and 90 seconds off. Each 90 second work period will start with 5 front squats and 10 power cleans. Choose a […]

SkillEMOM for 10 minutes 2 split jerks Spend ten minutes working up to a challenging set of split jerks. Focus on a vertical dip and drive to send the bar off of your shoulders. As you drop under the bar move your feet into a solid split stance to catch the bar. Your back heel […]

SkillUnbroken Double Under Ladder With a clock set for seven minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that […]

Workout of the Day10 rounds of 30 seconds at each station 1 power clean (building)plank hold max reps push-ups rest Today’s workout will be in a familiar format but a little different than usual. You’ll complete ten rounds of thirty seconds at three different working stations with thirty seconds of rest at the end of […]

Workout of the DayEMOM for 20 minutes [odd] 5 box jumps + 1 power snatch [even] straight set of toes to bar OR bar or ring muscle ups Today’s workout will have two scores, the weight you end at for the power snatch and the total reps you complete of whatever gymnastics movement you choose […]

SkillEMOM for 10 minutes Straight set of Strict HSPU or Strict press (working from the floor) For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete one […]

SkillAMRAP in 10 minutes 1 power clean with pause below the knees Spend ten minutes working up to a heavy single power clean with a pause below the knees after pulling the bar from the floor. The goal of this skill work is to address any issues you may have pulling the bar from the […]

SkillEMOM for 10 minutes (odd) pull-ups(even) push-ups We’ll start today with some pulling and pressing. You can alternate minutes working at the pull-up bar during one minute and then on strict push-ups for the opposite minute. It is up to you if you want to work on kipping or strict pull-ups today. If you are […]

SkillTabata double unders You’ll have eight rounds of twenty seconds of work and ten seconds of rest to complete as many double unders as possible. If double unders are still a struggle for you try your best to stay relaxed through s few singles before making a good attempt or two at a double under […]