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Workout of the day 5 rounds of 3 minutes on 1 minute off3 squat cleans30 double unders Workout notes We’ve got five mini AMRAP’s on the menu today. You’ll work through as many rounds as possible of three squat cleans and thirty double unders for three minutes, at the end of each three minute work […]

Workout of the day For time100 kettlebell swings100 lunge steps100 push press100 lunge steps Workout notes Today’s workout is for time. You’ll work through one hundred reps esch of kettlebell swings and barbell push-press and two hundred total lunge reps. It would be wise to go with a kettlebell that you are pretty used to […]

Workout of the day 10 rounds of 30 seconds on 30 seconds off at each stationsit-upsrestpower snatchesrest Workout notes We’re using an interval clock for today’s workout. You’ll have a 1:1 work:rest ratio with thirty seconds on and thirty seconds off at each station. Our outdoor flooring is likely to have some water on it […]

Workout of the day AMRAP in 20 Minutes5 strict press10 front squats15 hang power cleans Workout notes Today’s workout is a classic twenty minute AMRAP triplet. You’ll be hanging on to your barbell for the whole thing so choose your weight wisely. Choose your weight based on what you are able to strict press. You […]

Workout of the day 5 rounds of 4 minutes2 minutes of rowing or biking or skiing for caloriesthen1 minute of max reps overhead squats1 minute rest Workout notes Today’s workout is five rounds of three minutes of work and one minute of rest. You will start every round with two minutes on a bike or […]

Skill Tabata Double Unders Rack up as many double unders as you can across eight rounds of 20 seconds of work and 10 seconds of rest. If you are crushing double unders give this a try with a drag rope. If you are still working on this skill try some singles every round with one […]

Skill EMOM for 10 Minutes1 power clean with pause below the knees For today’s skill work we’ll be maxing out our power clean with a pause below the knee. This means that as you pick up the bar from the floor you will pause momentarily with the bar right below your knee caps before continuing […]

Skill 16 rounds of 20s on 10s offalternating betweenplank hold and arch hold Alternate between a plank hold and an arch hold for sixteen total rounds or eight rounds of each. Planks can be held on your hands or elbows depending on what your preference is. For the arch hold you will be laying on […]

Workout of the day AMRAP in 20 Minutes10 front rack lunge steps10 front squats10 push press Workout notes Today’s workout is all about the barbell. You’ll be using it for each movement today so choose your weight wisely. The toughest movements will likely be the lunge steps or the push presses. Make sure to try […]

Workout of the day 5 rounds of three minutes on 1 minute off30 Double unders20 alternating one legged squatsMax reps kettlebell swings Workout notes Today’s workout will certainly be a challenge. The buy in before getting to the kettlebell is a hefty one. You’ll start with thirty double unders before moving on to twenty pistol […]