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Workout of the Day7 minute AMRAP wall ball shots 7 minute AMRAP calories 7 minute AMRAP step ups w/medicine ball *1 minute rest between each AMRAP For today’s workout you’ll need a medicine ball and a box and your choice of rower, bike or ski erg. You’ll have seven minutes at three different stations to […]

Workout of the dayAMRAP in 21 minutes 18 alternating dumbbell power cleans15 box jumps 12 dumbbell push jerks For today’s workout you’ll need a box and a dumbbell. You’ll be using the dumbbell for large sets of alternating power cleans AND push jerks. It is up to you how you choose to split up the […]

SkillEMOM for 5 minutes Straight set toes to bar AMRAP in 3 minutes toe-to-bar We’re repeating Tuesday’s skill work today with toes to bar! The first 5 minutes will be used almost as a warm up to get in some good straight sets of toes to bar or a variation of this skill. At the […]

Weightlifting12x30s 1 Power Snatch We’ll be on a thirty second clock today completing 12 power snatches across six minutes. Thirty seconds will fly by so 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 […]

SkillTabata Plank or Handstand Hold You’ve got a choice for today’s skill work. We will all be on a tabata clock with eight rounds of twenty seconds on and ten seconds off. It will be up to you if you want to spend the work periods upside down in a handstand or in a plank […]

SkillEMOM for 5 minutes Straight set Pull-Ups AMRAP in 3 minutes Pull-Ups We’ve got a fun challenge for today’s skill work. The first 5 minutes will be used almost as a warm up to get in some good straight sets of either kipping or strict pull-ups. At the end of the fifth minute your three […]

Weightlifting12 x 45s1 Split Jerk We’ll be on a forty-five second clock today completing 12 split jerks across nine minutes. 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 […]

Workout of the Day4 rounds of 4 minutes on 1 minute off8 alternating dumbbell snatches4 goblet squats2 weighted step-ups standard: 35/20 lb, 24/20″rx: 50/35 lb, 24/20″sport: 65/45 lb, 24/20″overachiever: 75/55 lb, 24/20″ Today’s workout consists of four mini AMRAP’s. Start each cycle on the snatches and complete as many rounds and reps as possible in […]

Workout of the DayAMRAP in 20 minutes 20 pull-ups 15 box jumps 20 push-ups 15 box jumps We’ve got three bodyweight movements for today’s twenty minute AMRAP. You’ll start with a large set of pull-ups before moving on to some box jumps and then you’ll follow the same rep scheme with push-ups and box jumps. […]

Skill8 x 90s 20 double unders then 1 squat snatch We’re working on a ninety second timer for today’s lifting. Before each lift you’ll complete a small set of double unders. If twenty double unders feels like a lot you can drop the number down to something more manageable and repeatable. If double unders are […]