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January 11, 2021
SkillEMOM for 10 minutes 1 squat clean with pause at the knees and in the bottom of front squat We have two separate pauses in today’s lift. As you lift the bar from the floor you will pause right before the bar passes your knees before continuing with your lift. After the pause and when […]
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January 10, 2021
Workout of the Day10 rounds for time *10 burpee box jump7 sumo deadlift high pull4 strict press * 30 minute time cap Choosing the right weight will be important today. Your bar should be very light for both the sumo deadlift high pull and strict press. Make sure you can complete the sets of seven […]
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January 9, 2021
Workout of the DayAMRAP in 20 minutes 250M row or 500M bikethen 20 kettlebell snatch For today’s twenty minute AMRAP you can choose to either row or bike. After working through the set distance on your rower or bike you will move on to your kettlebell. The kettlebell snatch can be tricky so spend some […]
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January 8, 2021
SkillTabata squats**hold a squat during rest periodTabata push-ups *hold a plank during rest period A fun little piece of skill work today to get things started. Tabata is eight rounds of twenty seconds of work and ten seconds of rest. Keep track of your total squats and total push-ups during this tabata. The twist for […]
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January 7, 2021
SkillEMOM for 10 minutes 1 squat snatch with pause in the bottom of overhead squat We’re upping the difficulty level of the already complex squat snatch. Adding a pause in the bottom of the overhead squat will force you to be even more accurate than usual. If you aren’t able to safely overhead squat you […]
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January 6, 2021
Workout of the Day10 rounds of 30 seconds at each station front squatsrest push-upsrest Get ready for a shoulder burn. The ever popular push-up/front squat combo is back today! We have ten rounds of thirty second work periods with equal periods of rest. Do your best to work through as much of the thirty seconds […]
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January 5, 2021
SkillEMOM for 10 minutes 1 power clean+ hang power clean Work up in weight or stick with one weight across all ten rounds today. You’ll complete two power cleans in each minute. Ideally you will hang on to your bar for both reps. Whether the bar is coming from the floor or from the hang […]
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January 4, 2021
AMRAP in 20 Minutes15 Air Squats10 Alternating dumbbell power clean5 left arm dumbbell push press5 right arm dumbbell push press Today’s workout is a little twist on the classic workout “Cindy”. All you’ll need is one dumbbell and twenty minutes on the clock. Be strategic with your rest when you start working through the cleans. […]
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January 3, 2021
10 rounds of 90 seconds on 60 seconds off10 kettlebell swings20 double unders then max calories row or bike There is a lot of time on the clock for today’s workout! This format is ten intervals with ninety seconds to work and a full minute to rest between each round. Start with a set of […]
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January 2, 2021
AMRAP in 20 Minutes1-2-3-4-5-6-7 …burpeessquat cleans Today’s workout is a long duration time priority couplet with a difficult rep scheme and two difficult movements. You’ll start with one rep of each before moving on to two and then three and so on climbing has high as you can in twenty minutes. Those first couple of […]