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Workout of the DayAMRAP in 20 minutes 9 burpees12 kettlebell swings15 drag rope double unders Quick transitions and smart pacing will pay off in today’s AMRAP. You’ll be working through burpees, kettlebell swings and drag rope double unders. In a workout like this choosing a consistent pace that you can maintain will be the smartest […]

SkillEMOM for 10 minutes 2 squat snatch Spend ten minutes working up in weight for a squat snatch double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure […]

SkillEMOM for 10 minutes 2 squat cleans Spend ten minutes working up in weight for a squat clean double. You can choose to hang on to the bar and practice touch and go reps or drop the bar between and go for two singles. If you decide to drop the bar between reps make sure […]

Workout of the DayAMRAP in 20 minutes 500M row or 1K bike20 alternating one arm devil press Choose a rower or a bike today and one dumbbell. You’ll start each round with either 500 meters on the rower or 1k on the bike. Settle into a fairly comfortable pace here since you will no doubt […]

Workout of the DayAMRAP in 20 minutes 500M row or 1K bike20 alternating one arm devil press standard: 35/20 lbrx: 50/35 lbsport: 65/45 lboverachiever: 75/55 lb

Workout of the Day4 rounds of 4 minutes on 1 minute off400M runthen max reps of thrusters You’ll have four opportunities to rack up thrusters today. Each four minute interval will start with a four hundred meter run. As soon as you return from the run you’ll start working on completing as many thruster reps […]

SkillEMOM for 10 minutes 1 squat snatch + overhead squat You’ll have ten minutes today to work on one squat snatch plus one overhead squat every minute. If you struggle with both of these movements you can either keep the bar very light and work through the full range of motion or practice two good […]

SkillEMOM for 10 minutes1 squat clean with pause below the knees We’ve got some squat clean technique work on the menu today. You’ll have ten minutes to work up in weight. As you pull the bar from the floor you’ll take a quick pause as the bar is still below your knees. When you are […]

Workout of the DayAMRAP in 20 minutes 10-20-30-40 ..burpeespower snatch *200M run after every round You will need a light barbell loaded up for today’s workout. This is a high rep snatch and burpee workout so selecting an appropriate weight today will be important. Plan to choose a weight that will allow you to start […]

SkillEMOM for 10 minutes straight set of kipping pull ups You’ll have ten chances to work on kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing, work on strict pull-ups with a band or ring rows. You’ll just complete one set every minute so you can […]