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Workout of the DayOn a running clockat 0:003 rounds for time 15 front squats 15 lateral burpees at 12:00for time 45 front squats45 lateral burpees Today’s workout has two parts and both will be for time. You will have a twelve minute window to complete three rounds of fifteen front squats and fifteen burpees. How […]

Skill10×1 Lunge Kick to Handstand Spend some time practicing handstands today. Grab a spot on the wall inside or outside 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 practice some freestanding handstand holds […]

SkillEMOM for 10 Minutes Straight set of Strict or Weighted Strict Pull-Ups Our skill work will focus on strict pulling strength today. If you are comfortable with bodyweight strict pull-ups and are feeling ready to bump up the difficulty you can wear a weight vest or grab a belt and attach some weight to it […]

SkillEvery 90s for 8 rounds 1 power clean + 1 squat clean + 1 split jerk We’ll be on a longer interval clock today to make sure you have plenty of time to get in all three lifts in every round. Every ninety seconds for eight rounds you will complete one power clean, one squat […]

SkillEMOM for 10 minutes 2 Power Snatch Spend ten minutes working up in weight for two power snatches. You can treat this as a touch and go double or two quick singles depending on what you prefer. Even though this is not a squat snatch you will still want to focus on pulling under the […]

Skill2 rounds of Tabata alternating betweenArch Hold Hollow Hold We’ll start today off with some important body position work. The hollow and arch come into play with many gymnastics movements including kipping pull-ups and toes to bar. Try to imagine yourself hanging from a bar when you are working through these tabatas. For the arch […]

Workout of the Day5 rounds of 1 minute of pull-ups2 minutes of wall balls 1 minute of rest Pull-ups and wall balls will always be a classic combo. You’ll be moving around between your wallball spot and your pull-up spot so make sure to have your mask on hand for whenever you’re in the gym. […]

Workout of the Day5 rounds of 3 minute on 1 minutes of12 deadlifts9 hang power cleans6 push jerks standard: 95/65 lb rx: 115/85 lb sport: 135/95 lb overachiever: 155/105 lb

Workout of the Day7 rounds of 2 minutes on 1 minute off15 thrusters thenmax reps alternating dumbbell hang snatch What better way to end a great week than with thrusters?! You’ll need a fairly light barbell and a dumbbell for this workout. Selecting the right thruster weight will be important. Make sure to try a […]

SkillEMOM for 10 minutes straight set of kipping toe to bar 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 skill even if you can’t string together […]