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Workout of the DayAMRAP in 20 minutes100 double unders20 front squats Today’s workout starts with a challenging set of double unders. If a set this large looks daunting make sure to adjust the number from the start to something that is challenging but manageable under fatigue. You shouldn’t spend more than two minutes working through […]

Workout of the Day5 rounds for time 400m run500m row or 1000m bike Who’s ready for some cardio?? 🙂 Choose from the bike or the rower today. You’ll be alternating between your machine of choice and a four hundred meter run until you’ve completed five rounds of each. Obviously a workout like this could vary […]

Workout of the DayDouble death byEMOM for 24 minutes(odd) 2 burpees(even) 2 thrusters *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 today. You’ll start by completing two burpees in the first minute […]

Workout of the DayAMRAP in 20 Minutes200M uneven farmer carry20 box jumps You’ll need two weights today and a box to complete the workout. The weights are up to you, you can choose two dumbbells, two kettlebells or one of each! Depending on what is available you can also choose two weights that are the […]

SkillEMOM for 10 Minutes 1 squat snatch You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar with a vertical torso […]

SkillEMOM for 10 minutes 1 squat clean You can choose to spend ten minutes working up to a 1RM for the day or carry one challenging weight across for all ten sets. Whatever you choose focus on quality technique, pulling yourself under the bar into a squat to catch the bar and keeping your elbows […]

SkillTabata squats with squat hold during rest period Always a fun way to start the day! Give this a shot and count your squats if you can! Do your best to hold a squat for the full ten second rest period even when it burns! Workout of the DayAMRAP in 15 minutes10 alternating dumbbell snatch7 […]

Workout of the Day10 rounds of 30 seconds at each stationkettlebell sumo deadlift high-pullrestalternating dumbbell clean and jerksrest For today’s workout you will need a dumbbell AND a kettlebell. You’ll be working through ten rounds of a sumo deadlift high-pull with the kettlebell and alternating clean and jerks with the dumbbell. You’ll want to choose […]

Workout of the DayAMRAP in 20 minutes3-6-9-12-15-18-21 … squat clean thrusters* *200M run after every round of thrusters We’re squeezing some barbell work in today before the rain comes back! Spend some time with your coach going over the squat clean thruster before the workout starts. You’ll want a weight that you can press out […]

Workout of the DayAMRAP in 20 minute 3-6-9-12-15-18-21 … squat clean thrusters* *200M run after every round of thrusters We’re squeezing some barbell work in today before the rain comes back! Spend some time with your coach going over the squat clean thruster before the workout starts. You’ll want a weight that you can press […]