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SkillEMOM for 10 minutes 2 power snatches We’ll start with some heavy snatches for our skill work today before lightening up the bar for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps […]

SkillEMOM for 10 minutes 1 squat clean and jerk Complete one squat clean and jerk every minute on the minute for ten minutes. Focus on getting as much power out of your hips as possible before pulling yourself under the bar to catch it in a squat. You’ll want a vertical dip and drive sending […]

Workout of the DayAMRAP in 20 minutes 400m run21 kettlebell swings12 pull-ups This movement grouping and rep scheme today might look familiar if you’ve done the well known CrossFit workout “Helen” The twist here will be the twenty minutes on the clock. Settle in and set a pace for yourself that feels maintainable for the […]

Workout of the Day10 rounds of 30 seconds at each station toe-to-barrestthrustersrest You’ll have ten thirty second work periods today to put together as many reps as possible of toes to bar and thrusters. You’ll get thirty seconds of rest after each work period so do your best to work for as much of the […]

Workout of the Day10 rounds of 30 seconds at each station toe-to-barrestthrustersrest standard: 75/55 lbrx: 95/65 lbsport: 115/185 lboverachiever: 135/95 lb

Workout of the Dayfor time 1000m run with a medicine ball500m row or 1000m bike100 step ups with a medicine ball500m row or 1000m bike1000m run with a medicine ball You’ll have your pick of a rower or bike today for part of today’s workout. The distances will be different depending on what you choose […]

Skilltabata pull-ups We’re on the tabata clock again today. We’ll be working through just one set of a tabata to see how many pull-ups you can get done during each work period. If you have done this before you might know about how many reps you are aiming for. You don’t have to do 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 […]

SkillEMOM for 10 minutes 1 squat snatch with pause at the knees You’ll have ten chances to work up in weight for a squat snatch with a pause at the knees. You’ll pull the bar from the floor as you normally would before taking a quick pause at your knees and then continuing on with […]

SkillEMOM for 10 minutes2 power cleans Spend ten minutes working up in weight for a power clean double. You can choose to hang on to the bar for both reps or drop it between. Both reps will start from the floor. Focus on fast elbows to catch the bar at your shoulders. Even though this […]