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Skill10×1 Lunge kick to handstand Have some fun practicing handstands today! If wall space is free you can kick up to the wall or practice some wall walks. if you are ready for it find some open space in the gym and give handstand walking a try. If you’re not ready to get upside down […]

SkillEMOM for 10 minutes 3 power snatch You’ll have ten minutes to work up in weight completing three power snatches every minute. This would be a great time to practice touch and go reps at weights that are slightly heavier than you might do in a workout. Practice a smooth transition from rep to rep […]

Workout of the DayAMRAP in 20 minutes5 burpees10 air squats15 double understhen10 burpees20 air squats30 double understhen20 burpees40 air squats60 double unders… and so on, doubling reps each round:) All you need for today’s workout is a jumprope! We’ll start the twenty minute AMRAP with a small set of burpees, air squats and double unders. […]

Workout of the Day4 rounds of 4 minutes on 1 minute off 200m farmer carrythen row or bike for calories in remaining time score is total calories Pick your poison for today’s workout. It is up to you if you want to use a rower or bike to rack up calories for your score. You’ll […]

Workout of the DayAMRAP in 20 minutes 10-20-30-40…front squats**400m run after every round Choosing the right weight for yourself in today’s workout will make all the difference. You’ll have twenty minutes to work through large sets of front squats adding ten reps in every round. After each set of front squats you will complete the […]

Workout of the Day7 rounds of 2 minutes on 1 minute off 20 alternating dumbbell hang clean & jerksthenmax reps box jumps in remaining time Grab a dumbbell and a box that you are able to jump to for today’s workout. The dumbbell hang clean and jerks alternate hands every rep so spend some time […]

SkillEMOM for 10 minutes 1 power snatch + 2 overhead squats Spend ten minutes working on one power snatch plus two overhead squats. After catching the power snatch overhead spend a second to steady yourself before heading down into your two overhead squats. With the weight locked out overhead the first thing to think about […]

SkillTabata hollow rocks A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. During the work period or as much of it as possible do your best to complete as many high quality hollow rocks. This can be a difficult skill to do correctly so spend some time going […]

SkillEMOM for 10 minutes Straight set of strict, weighted strict or kipping pull-ups It’s athletes choice today for our skill work. You’ll have ten minutes for ten straight sets of either strict pull-ups, weighted strict pull-ups or kipping pull-ups. Pick what you need to work on most or whatever if your favorite! Workout of the […]

SkillEMOM for 10 minutes 1 power clean + hang squat clean Today we’ll be working for ten minutes to complete ten sets of a power clean from the floor plus a hang squat clean. If you want to drop the bar between reps you definitely can but make sure that the hang squat clean starts […]