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Workout of the Day7 rounds of 2 minutes on 1 minute off10 goblet squats14 alternating dumbbell power clean & jerks max reps box jumps overs You’ll need a dumbbell and a box for today’s interval style workout. You’ll have seven attempts at two minute rounds that will start out with 10 goblet squats and 14 […]

Skill10×3 Strict Pull-Ups We’ll be working on strict pulling today. You can choose to do weighted, unweighted or banded pull-ups. Ring rows are also always a great option and can be made more or less difficult depending on where you place your feet in relation to the rings. Whatever variation you choose make sure you […]

SkillEMOM for 10 minutes 2 TnG power snatch Today we’re working on touch and go snatch reps. Work up in weight over ten minutes until you get to a heavy double touch and go set. Touch and go reps require a lot of control on the way back down into the next rep. Practice with […]

Skill10×1 wall walks Spend some time practicing wall walks today. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you walk yourself up into a handstand with your belly facing the wall and then a controlled walk down to your […]

SkillEMOM for 10 minutes 1 squat clean with pause in bottom of front squat Last week we did something similar to this but with a slow pull added in. Today you can take the bar from the floor at your normal speed but we’re gonna hang on to that pause in the bottom of the […]

SkillEMOM for 10 minutes 1 deadlift + 1 hang power clean from below the knees Spend ten minutes working up to a challenging set of today’s lifting complex. You’ll start with a deadlift then return the bar back down below your knees and then into a power clean. This will require a lot of control […]

Workout of the DayAMRAP in 20 minutes 10-20-30-40…pull-upspush-upssit-upssquats Today’s workout is all about bodyweight movements. You’ll be working through sets of pull-ups, push-ups, sit-ups and squats for twenty minutes. The sets will start at 10 and build up by ten reps in every round. The rep count will be high pretty quick so make sure […]

Workout of the Day5 rounds for time 400m run30 wall ball shots20 alternating dumbbell snatch ~ 30 minute time cap Today’s workout might look daunting but there are many ways to adjust and scale this as needed. The run distance can be decreased as can the volume of the wall balls or dumbbell snatches. Dropping […]

SkillEMOM for 10 minutes 1 slow pull squat clean with pause in bottom of front squat You’ll have ten attempts to work up to a challenging slow pull squat clean with a pause in the bottom of the front squat. The slow pull will force you to pull the bar from the ground under control. […]

Skill2 rounds of tabata alternating between hollow holdarch hold We’re starting the day with a short piece of skill work on the tabata clock. During the work periods you’ll be alternating between a hollow and arch hold. For the arch position lay on your stomach and focus on squeezing your legs together and keeping your […]