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SkillEMOM for 10 Minutes 2 Push Press Spend ten minutes working up to a challenging double push press. For the push press the focus should be a shallow dip with an upright chest before “throwing” the bar off your shoulders. Once you straighten your legs they should not re-bend. The rest of the lift will […]

Workout of the Day10 rounds of 90 seconds on 30 seconds off 15 box jumps then max reps power cleans You’ll have ten chances to rack up as many power cleans as possible in today’s workout. Each ninety second interval will begin with fifteen box jumps before you can make your way to the barbell. […]

SkillTabata Toes to Bar The tabata clock is eight rounds of twenty seconds on and ten seconds off. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this […]

Workout of the Day3 rounds for time 50 wall ball shots 400M run We’ve got a simple three rounder for you today. Spend some time getting set up at a wall ball target that you are comfortable at. If you prefer to work outside the side of the building has a marking at the ten […]

Workout of the DayDouble death byEMOM for 24 minutes(odd) 2 power snatches(even) 2 squat cleans add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round Are you up for the challenge today? We’ll be on an EMOM clock for this workout . You’ll start by completing two […]

Workout of the DayDouble death byEMOM for 24 minutes(odd) 2 power snatch (even) 2 squat cleans add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round standard: 75/55 lb rx: 95/65 lb sport: 115/85 lb overachiever: 135/85 lb

Workout of the DayTabata Push-Ups1 minute Rest Tabata Pull-Ups1 minute Rest Tabata Push-Ups1 minute Rest Tabata KB Swings The shoulder burn will be real for today’s Tabata interval workout. The Tabata clock is eight rounds of twenty seconds on and ten seconds off. After each Tabata you will have one minute of rest before the […]

Skill10 x 1 lunge kick to freestanding handstand Spend some time practicing kicking into a handstand either in your square or against a wall. If you don’t feel comfortable or aren’t ready to kick upside down yet you can grab a box and practice some pike holds. Whatever you choose make sure to focus on […]

SkillEMOM for 10 minutes1 slow pull squat clean with pause in bottom of front squat We’re bumping up the difficulty quite a bit today for the squat clean by adding both a slow pull off the ground AND a pause in the bottom of the squat. The slow pull will allow you to focus on […]

Skill10×3 strict pull-ups We’re off the clock for our skill work today. Spend some time working through ten sets of strict pull-ups. If you need a band grab one that makes the three reps as difficult as possible. If three reps is fairly easy feel free to bump it up to five or more and […]