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Workout of the DayAMRAP in 20 minutes 10 weighted step ups 15 air squats 200m run You’ll need a dumbbell or a kettlebell and a box for today’s workout! Settle in for twenty minutes of step ups, air squats and a short run. No part of this workout should be terribly taxing so focus on […]

Workout of the DayAMRAP in 7 minutesBurpee pull-ups 1 minute rest AMRAP in 7 minutes clean & jerks 1 minute rest AMRAP in 7 minutes 21 Double Unders 15 Sit Ups Get ready for some fun today! We’ve got three separate seven minute AMRAP’s today with one minute of rest between each one. The order […]

SkillEMOM for 10 minutes1 power clean + split jerkwith pause in split jerk receiving position We’re working on a power clean and split jerk today with a pause after you receive the jerk in the split position. This skill work will help to fix any issues you may have with sending the bar too far […]

Workout of the Dayfor time 1000m runthen5 rounds 10 lateral or bar facing burpees 10 thrusters then1000m run We’ve got some thrusters and burpees sandwiched between two longer runs today. This workout might look intimidating but don’t worry there are many ways to scale a workout like this! For the one thousand meter track you […]

SkillTabata Double Unders A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. Use each work period to complete as many double under reps as possible. The ten second rest period will fly by so plan accordingly. If you’re just starting out with this skill going for one or […]

SkillEMOM for 10 minutes 1 squat clean with pause in the bottom of front squat We’re working on squat cleans today and adding a pause in the bottom of the squat. This will definitely make things harder so plan to work at lower weights than if you took the pause out. Focus on staying in […]

SkillEMOM for 10 minutes 1 squat snatch with pause below the knees We’re squat snatching today with a pause as you pull from the floor and before you pass your knees. This is a great drill to focus on a controlled pull from the floor and it will also force you to really keep the […]

Workout of the DayAMRAP in 20 minutes12 overhead walking lunge steps *9 goblet squats 6 push press **alternate arms each round Get nice and comfortable with the dumbbell that you choose for today, you’ll be using it in every movement! The overhead lunge steps and push press will likely be the most difficult of the […]

Workout of the Day1 mile run150 wall ball shots Many of you have done the workout known as “Karen” before which is 150 wall balls for time on its own. We figured we would spice things up a bit and add a mile run to start things off! Take off on the mile course down […]

SkillEMOM for 10 Minutes 1 power clean + 2 push jerks Spend ten minutes working up to a challenging power clean and two push jerks. Focus on a quick drop under the bar and a fast and aggressive punch out with your arms so that you aren’t doing any extra work with your upper body. […]