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Skill10×1 Lunge kick to freestanding handstand Spend some time practicing handstands today. Now that we’re back inside the gym grab a spot on the wall and either use it for some wall walks or just to help you balance during your handstand hold. If you’re ready for it you can stay in your square and […]

SkillEMOM for 10 minutes 1 slow pull squat clean Spend ten minutes working on the slow pull squat clean. The bar should come off the ground slowly and under control. If you have a tendency to rip the bar off the ground quickly to gain momentum, this skill work is for you! Once the bar […]

Workout of the DayAMRAP in 20 minutes20 alternating dumbbell burpee deadlift20 sit-ups200 meter run We’ve got a classic triplet to start us off this week. The dumbbell burpee deadlift should be a whole lot simpler than the devil presses from last week so you can go with the same weight you used there or you […]

Workout of the Dayfor time 50 power cleans 1 mile run50 power cleans It’s been awhile since we’ve done a mile run in a workout! If you are new or if it’s been awhile make sure to review the mile course with your coach before the workout starts. The power clean volume today is HIGH. […]

Workout of the Day10 rounds with 30 seconds at each station kettlebell swingsrestoverhead squatsrest You’ll have ten rounds of thirty seconds to rack up as many reps of both kettlebell swings and overhead squats. For both movements you’ll want to use weights that allow you to work for the majority of the thirty second work […]

SkillEMOM for 10 Minutes slow pull squat snatch Spend ten minutes working on the slow pull squat snatch. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to yank […]

SkillEMOM for 10 minutes 1 power clean & jerk Spend ten minutes working up to a challenging clean and jerk for the day. This could be a new 1RM or just something that is a bit heavier than you might use in a metcon. It is up to you if you want to practice the […]

Workout of the Day10 rounds of 90 seconds on 30 seconds off10 goblet squats then max reps of one arm alternating devil press We’re working on one of our favorite intervals today with ten rounds of ninety seconds of work and thirty seconds of rest. Thirty seconds seems to be just long enough to catch […]

SkillEMOM for 10 minutes 1 power clean + hang power clean Spend 10 minutes working up in weight with a power clean and hang power clean in the same minute. It is up to you if you choose to hang on to the bar for both reps. If you drop the bar between reps make […]

Workout of the DayAMRAP in 20 minutes 15 box jumps12 front rack walking lunge steps 9 push-presses You’ll need a box and a barbell for this classic AMRAP to start off the week. The front rack lunge and push press are both quite difficult so you may find that you want to use the same […]