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Skill2 rounds of Tabata alternating betweenArch Hold Hollow Hold We’ll start today off with some important body position work. The hollow and arch come into play with many gymnastics movements including kipping pull-ups and toes to bar. Try to imagine yourself hanging from a bar when you are working through these tabatas. For the arch […]

SkillEMOM for 10 minutes 1 squat snatch with pause at the knees You’ll have ten chances to work up in weight for a squat snatch with a pause at the knees. You’ll pull the bar from the floor as you normally would before taking a quick pause at your knees and then continuing on with […]

SkillEMOM for 10 minutes2 power cleans Spend ten minutes working up in weight for a power clean double. You can choose to hang on to the bar for both reps or drop it between. Both reps will start from the floor. Focus on fast elbows to catch the bar at your shoulders. Even though this […]

Workout of the DayDouble death byEMOM for 24 minutes(odd) 2 squat cleans(even) 2 push press add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round Today’s workout will be as much of a mental challenge as a physical challenge. You’ll start the first minute of the workout […]

Workout of the DayFor time (as many times as you choose)1 mile run NO REGULARLY SCHEDULED CLASSES TODAY!Join Coach Ethan as he runs one mile every hour for 24 hours! He will be running 12 of his miles out of the gym starting at 6AM and ending at 5PM. The gym will be open all […]

SkillEMOM for 10 minutes 1 squat snatch + hang squat snatch You’ll have ten minutes to work up in weight for a squat snatch from the floor followed by a squat snatch from the hang. The goal will be to hold onto the bar after the first lift as you bring it back to the […]

Skill10 x 1 wall walk Spend some time practicing wall walks today. Don’t worry if you don’t have enough time to get ten done. The focus here should be on quality of reps and perfect movement as you walk yourself up into a handstand with your belly facing the wall. You can scale these by […]

Skill10×3 Weighted Strict Pull-Ups Take your time working your way through ten sets of three strict pull-ups. These can be done with a band or even as ring rows if you aren’t quite ready for unassisted pull-ups yet. Whether you’re using a band or not the goal should be to keep things as strict as […]

Workout of the DayOn a clock set for 21 minutes:7 minuteswall ball shots7 minutes kettlebell swings 7 minutes double unders Today we’ll be working on a twenty one minute clock through three separate seven minute AMRAPS. Each seven minutes will only feature one movement and your goal will be to rack up as many reps […]

SkillEMOM for 10 minutes 1 push jerk + 1 split jerk Last week we got some good practice with the split jerk during a workout. This week we’ll break it down a bit as a part of today’s skill work. Every minute on the minute for ten minutes you will be cleaning the bar up […]