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Skill10×3strict pull-ups1 wall walk after every set of pull-ups Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups and one wall walk. Three reps on the pull-ups is the suggested number but feel free to do two or even one every […]

Skill10×3strict pull-ups1 wall walk after every set of pull-ups Workout of the DayAMRAP in 7 minutes 1-2-3-4-5-6 …power clean thruster standard: 95/65 lb. rx: 115/85 lb.sport: 135/95 lb.overachiever: 155/105 lb

Skill8 rounds of 20 seconds arch hold10 second hollow hold We’re starting the day with a short piece of skill work on the tabata clock with a twist. You’ll be working during the work periods but also during the ten seconds that is usually rest. During the twenty second work period you’ll be in an […]

SkillEMOM for 10 minutes 1 power clean + hang squat clean You’ll have ten opportunities to complete a power clean plus a hang squat clean. You can choose to hang on to the bar or drop it between reps depending on what you are comfortable with. If you decide to drop the bar between reps […]

Workout of the DayAMRAP in 20 minutes 10-20-30-40-50…bike or row cals 5-10-15-20-25burpee box jumps Grab a box and your choice of rower or bike for today’s workout. You’ll be working through sets of both calories on your machine of choice and burpee box jumps over twenty minutes. You’ll start with ten calories and five burpee […]

Workout of the Day4 rounds of 4 minutes on 1 minute off400m run then max repspower cleans We’ve got a fun interval style workout today with running and a heavy barbell. Plan to load your bar up to something that forces you to do singles. If you’re not sure what weight to choose spend some […]

Workout of the Day4 rounds of 4 minutes on 1 minute off400m run then max repspower cleans standard: 135/95 lb. rx: 185/125 lb.sport: 205/145 lb.overachiever: 225/155 lb

Workout of the daywith a clock set for 20 minutes at 0:00 for time 75 thrusters 50 alternating dumbbell snatch at 10:00or time 50 alternating dumbbell snatch75 thrusters standard: 35/20 lb, 15/15 lbrx: 50/35 lb, 45/35 lbsport: 50/35 lb, 45/35 lboverachiever: 50/35 lb, 45/35 lb Today’s work is essentially a couplet of thrusters and alternating […]

Skill2 rounds of Tabata alternating betweenArch Hold Plank Hold We’ll start today off with some important body position work. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. After twenty seconds […]

Skill10×1 Lunge kick to handstand or Handstand Walk practice These can be done against a wall or out in free space if you are ready! If you are comfortable kicking up out on the floor you might be ready to try taking a few steps on your hands. Wall walks are a great way to […]