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Skill10 x 45 seconds 1 squat clean We’ll be on a forty five second clock today completing 10 squat cleans. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose […]

Skill14 x 45 seconds (odd) 1 power snatch + overhead squat(even) 1 squat snatch We’ve got some high skill lifts up today. You’ll have seven chances at a power snatch + overhead squat and a squat snatch. 45 seconds will likely pass pretty quickly so make a plan for just a few weight jumps as […]

SkillEMOM for 10 minutes 1 power clean + 1 squat clean + 1 front squat Today’s skill work has us completing three lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean followed by a front squat to finish things […]

Workout of the Day7 rounds with one minute at each station pull-ups medicine ball cleans rest We’ll be on an interval timer today working through seven rounds at one minute stations of pull-ups, medicine ball cleans and then a minute of rest. Spend some time setting up your pull-up spot and deciding if you will […]

Workout of the DayAMRAP in 20 minutes 50 double unders35 lateral burpees20 hang power cleans You’ll need a jump rope and a barbell for this workout. You’ll have twenty minutes to work through as many reps as possible of double unders, lateral burpees and hang power cleans. Double unders can be scaled by volume if […]

Workout of the DayREST DAY:) GYM IS CLOSED TODAY!SEE YOU TOMORROW!

Workout of the DayAMRAP in 30 minutes 10-20-30-40 … * jumping squatsbodyweight lunge steps sit-ups * 400m run before each round We’ve got a nice long all bodyweight workout to start off Thanksgiving day. You won’t need any equipment for this workout! Each round will start with a 400 meter run. After each run you’ll […]

SkillEMOM for 10 minutes 1 power clean + 1 squat clean Today’s skill work has us completing two lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean. You can choose to link the reps together or treat them as […]

SkillTwo rounds of tabata alternating between push-ups plank hold We’ll be working through sixteen rounds of twenty seconds of work and ten seconds of rest alternating between strict push-ups and a plank hold. This combo will be quite an upper body challenge so start slow with the push-ups so that you can stay strong on […]

Skill20x30s1 power snatch We’ll be on a thirty second clock again today completing one power snatch for twenty sets. We did this last week for twelve rounds so with eight additional snatches added on you may want to make some changes to how you climb up in weight. Thirty seconds will fly by so you […]