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Workout of the Day5 rounds of 3 minutes on 1 minute off6 alternating dumbbell power cleans 5 goblet squats 4 push-ups We’ve got a fun interval workout to kick things off this week! All you will need for today is one dumbbell. You’ll be working through reps of dumbbell power cleans and goblet squats with […]

Workout of the DayAMRAP in 20 minutes 20 drag rope double unders10 front rack walking lunge steps5 sumo deadlift high pull Today’s workout is a fairly simple triplet but all three skills can prove to be a bit difficult. We’re pumping up the double under with a drag rope so make sure to give these […]

Workout of the Dayfor time 150 wall ball shots*4 burpees EMOM You can always thank Matt for the suffering we all go through during workouts, but today this one is especially all thanks to Matt! Today is his birthday and he’s been programming this workout every year for awhile now! We recently programmed the workout […]

Workout of the DayAMRAP in 20 minutes 10 box jump20 alternating dumbbell snatch30 sit-ups Grab a box, a dumbbell and an ab mat for today’s twenty minute AMRAP. In a workout like this the goal should be to keep moving at a consistent pace throughout the full twenty minutes. Choose a dumbbell weight and a […]

SkillEMOM for 10 minutes 1 power clean + split jerk Spend ten minutes working up in weight for a power clean and split jerk. The split jerk will probably be the more difficult life of the two so focus mostly on this left when you are adding weight as you go. Workout of the DayAMRAP […]

SkillEMOM for 10 minutes straight set of toe-to-bar Spend ten minutes working on the toe to bar skill. 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 […]

Skill10 x 1 lunge kick to handstand Spend some time practicing handstands in your square or handstand walk if you have room. You can use a wall to help balance or try some freestanding holds if you’re feeling ready. If you’re not ready for handstands you can try some holds in a pike position with […]

SkillEMOM for 10 Minutes 1 squat snatch with pause above the knees Spend ten minutes working up to a squat snatch with a pause ABOVE the knee. We practice a pause below the knee more often so this may be the first time you are practicing this specific skill work. The bar will start from […]

Workout of the DayAMRAP in 20 minutes200M uneven farmer carry20 weighted step-ups20 see the lights sit-ups There are no “RX” weights today so you get to choose your own adventure! Keep it light and move fast or grab some heavier weights or something in between! Plan to use one or both of your weights that […]

Workout of the Dayfor time 30 alternating dumbbell snatch27 thrusters24 alternating dumbbell snatch21 thrusters 18 alternating dumbbell snatch15 thrusters12 alternating dumbbell snatch9 thrusters6 alternating dumbbell snatch3 thrusters You’ll need a dumbbell and a light barbell to get through today’s workout. The toughest part to get through will be the thrusters so make sure to be […]