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SkillEMOM for 10 minutes 2 push press Workout of the Day6 rounds of 2 minutes on 1 minute off3 push-press6 front squats 9 deadlifts Lighten up your bar a bit after today’s skill work. Hopefully you’ve had some practice on cycling reps and a good idea for a workout weight for the push presses. You’ll […]

Workout of the Daywith a clock set for 21 minutes 7 minutes of rowing or biking for calories7 minutes of burpees7 minutes off wall ball shots For today’s twenty one minute workout you’ll need a bike or rower and a wall ball. The workout will start with seven minutes on your machine of choice trying […]

Workout of the Day5 rounds for time 400m run75 double unders12 power snatch Today’s workout is for time and you’ll need a jump rope and a barbell. Each round will start with a 400 meter run followed by a big set of double unders and a set of light power snatches. The double unders can […]

Workout of the DayOne round of Tabata for each the following toe-to-bar air squatspush presshang power cleans 1 minute rest between each station We’ve got a lot of skills on the menu today. We’ll be working our way through several tabata’s with one minute of rest between each. You’ll start with at the pull-up bar […]

SkillEMOM for 10 minutes 1 squat clean with pause at the knees Spend ten minutes working up to a heavy single squat clean with a pause at the knees. The pause is meant to force control and good positioning as you pull from the floor as well as making the explosiveness from your hips even […]

SkillTabata kipping pull-ups A full tabata is eight rounds of twenty seconds of work and ten seconds of rest. If you’re not quite ready for unassisted kipping pull-ups you can choose to use a band, do jumping pull-ups or ring rows are always a great option for building strength. If you want to work on […]

SkillEMOM for 10 minutes [odd] 40s double unders [even] 20s handstand hold You’ll need a jumprope and a spot to hold a handstand for today’s skill work. In the odd minutes you’ll spend forty seconds working on double unders. if you still struggle with these you can think of it as skill work. Do your […]

SkillEMOM for 10 minutes 3 hang power cleans You’ll have ten chances to complete three hang power cleans in a row every minute on the minute. Spend some time practicing cycling the barbell here before things get too heavy. Being able to move smoothly between reps will pay off when it comes to getting some […]

Workout of the DayEMOM for 21 minutes (1’s) straight set of pull-ups(2’s) 3 TnG power cleans (3’s) 3 push jerks We’re keeping the pace slower again today due to the smoke and spending more time on some skills! We’ll be on a twenty one minute EMOM clock today switching between three different skills. On the […]

Workout of the DayEMOM for 20 minutes [odd] straight set of SHSPU, strict push-ups or strict double dumbbell press [even] 1 squat clean + 2 front squats We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between […]