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Workout of the day Every 90 seconds for 12 rounds8 box jumps then 1 clean & jerk Workout notes Today’s workout is a chance to lift some weight! You will have twelve opportunities for a clean and jerk after eight box jumps every round. Plan out your weight jumps so that you can end with […]

Workout of the day at 0:00for time10-1 hang power cleans4 burpees after every roundthenat 10:001-10 hang power cleans4 burpees after every round Workout notes The time has come for our weekly dose of burpees. We’re doubling up today with two workouts back to back. You will have a ten minute window to finish the first […]

Skill EMOM for 10 minutes2 Thrusters Complete two thrusters every minute on the minute for ten minutes. Add weight as you go or work with one weight throughout the ten minutes. It would be smart to go heavier here than you are planning to in the workout so that the squat clean thrusters feel a […]

Workout of the day AMRAP in 20 Minutes1K Row or 2.5K bike50 Sit-ups30 Push-ups Workout notes Pick your poison! It is up to you how you start today’s workout. Choose a rower or bike and adjust the distances as written. If you’ve been working with one machine more than the other you might go with […]

Skill EMOM for 10 minutes5 drag rope double understhen1 power snatch w/ pause below the knees + overhead squat This skill work will be a challenge and a great time to focus on technique. Start each minute with a small set of double unders with the drag rope. If you haven’t tried these yet plan […]

Workout of the day 6 rounds of 1 minute on each stationrow or bike for caloriesburpeesbox jumpsrest Workout notes Today’s workout is a six round interval workout with three stations and one minute rest between rounds. Your total workout time will be twenty-three minutes. The order of stations for this workout puts what is potentially […]

Workout of the day 10 rounds for time10 alternating dumbbell snatch1 squat clean Workout notes Our workout today is a combination of two classic lifting movements. We’re pairing light, high rep dumbbell snatches with a heavily loaded barbell. The benchmarked versions of this workout have one-hundred snatches and ten squat cleans. If you look at […]

Gym closed today Normal hours resume tomorrow!

Workout of the day AMRAP in 30 Minutes30 Sit-ups20 weighted box step overs10 one arm alternating dumbbell squat clean thrusters Workout notes We’re cooking up something special for today’s festivities! This workout is a long one so set the temperature low and maintain a steady pace throughout the workout so you don’t overheat! Ingredients for […]

Skill EMOM for 10 minutes1 Hang Power Clean from below the knee + 1 Hang Power Clean from above the knee We’ll start with some lifting today that will really force you to focus on technique and positioning. Your first rep will be a hang power clean from below the knee. This means you will […]