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SkillEvery 90s for 8 rounds 1 power clean + 1 squat clean + 1 split jerk We’ll be on a longer interval clock today to make sure you have plenty of time to get in all three lifts in every round. Every ninety seconds for eight rounds you will complete one power clean, one squat […]

SkillEMOM for 10 minutes 2 Power Snatch Spend ten minutes working up in weight for two power snatches. You can treat this as a touch and go double or two quick singles depending on what you prefer. Even though this is not a squat snatch you will still want to focus on pulling under the […]

Skill2 rounds of Tabata alternating betweenArch Hold Hollow Hold We’ll start today off with some important body position work. The hollow and arch come into play with many gymnastics movements including kipping pull-ups and toes to bar. Try to imagine yourself hanging from a bar when you are working through these tabatas. For the arch […]

Workout of the Day5 rounds of 1 minute of pull-ups2 minutes of wall balls 1 minute of rest Pull-ups and wall balls will always be a classic combo. You’ll be moving around between your wallball spot and your pull-up spot so make sure to have your mask on hand for whenever you’re in the gym. […]

Workout of the Day5 rounds of 3 minute on 1 minutes of12 deadlifts9 hang power cleans6 push jerks standard: 95/65 lb rx: 115/85 lb sport: 135/95 lb overachiever: 155/105 lb

Workout of the Day7 rounds of 2 minutes on 1 minute off15 thrusters thenmax reps alternating dumbbell hang snatch What better way to end a great week than with thrusters?! You’ll need a fairly light barbell and a dumbbell for this workout. Selecting the right thruster weight will be important. Make sure to try a […]

SkillEMOM for 10 minutes straight set of kipping toe to bar Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together […]

Workout of the DayAMRAP in 20 minutes 9 burpees12 kettlebell swings15 drag rope double unders Quick transitions and smart pacing will pay off in today’s AMRAP. You’ll be working through burpees, kettlebell swings and drag rope double unders. In a workout like this choosing a consistent pace that you can maintain will be the smartest […]

SkillEMOM for 10 minutes 2 squat snatch Spend ten minutes working up in weight for a squat snatch double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure […]

SkillEMOM for 10 minutes 2 squat cleans Spend ten minutes working up in weight for a squat clean double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure […]