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SkillEMOM for 10 minutes 1 squat clean + 2 front squats You’ll have ten chances to work up to a heavy squat clean plus two front squats. Adding two additional front squats will make things a lot tougher so plan to start a little lighter than you might if it was just one squat clean. […]

Workout of the dayAMRAP in 20 minutes30-60-90-120 …double unders20-40-60-80 …medicine ball step ups10-20-30-40… row or bike calories We’ll set the clock for twenty minutes today so we can tackle this triplet of three movements and different ascending rep schemes. Double unders will increase by 30 reps, step ups by 20 and calories by 10 each […]

Workout of the day10 rounds of 90 seconds on 60 seconds off15 wall ball shots thenmax reps one arm alternating devil press You’ll have ten chances to rack up as many one arm alternating devil press as possible in today’s workout. Each ninety second interval will begin with fifteen wall ball shots before you can […]

SkillEMOM for 10 Minutes 1 Split Jerk You’ll have ten chances to work up to a heavy split jerk today. You can choose to power clean or squat clean the bar to bring the bar up to your shoulders. Focus on a vertical dip and drive before sending the bar overhead. You’ll want to have […]

SkillTabata Push-upsHollow hold during rest period1 minute rest Tabata Plank holdArch hold during rest period1 minute rest Tabata SquatsSquat hold during rest period We’ll start today with some skill work on a tabata clock. There will be no “rest” during the actual tabatas but there will be one minute of rest to reset after each […]

SkillEMOM for 10 minutes 1 squat clean Spend ten minutes working up to a heavy squat clean today. Start at a manageable weight and add weight as you go to finish at a challenging single in minute ten or maybe even an attempt at a PR! As you’re working up in weight think about what […]

SkillEMOM for 10 minutes 20 double unders thenstraight set of strict pull-ups We’re working on two skills today with a small set of double unders followed by a small set of strict pull-ups. Choose a set of double unders that you feel confident you can do unbroken and then walk directly to the pull-up bar […]

SkillEMOM for 10 minutes 2 push press Workout of the Day6 rounds of 2 minutes on 1 minute off3 push-press6 front squats 9 deadlifts Lighten up your bar a bit after today’s skill work. Hopefully you’ve had some practice on cycling reps and a good idea for a workout weight for the push presses. You’ll […]

Workout of the Daywith a clock set for 21 minutes 7 minutes of rowing or biking for calories7 minutes of burpees7 minutes off wall ball shots For today’s twenty one minute workout you’ll need a bike or rower and a wall ball. The workout will start with seven minutes on your machine of choice trying […]

Workout of the Day5 rounds for time 400m run75 double unders12 power snatch Today’s workout is for time and you’ll need a jump rope and a barbell. Each round will start with a 400 meter run followed by a big set of double unders and a set of light power snatches. The double unders can […]