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Workout of the DayAMRAP in 20 minutes 15 box jumps12 front rack walking lunge steps 9 push-presses You’ll need a box and a barbell for this classic AMRAP to start off the week. The front rack lunge and push press are both quite difficult so you may find that you want to use the same […]

Workout of the Day3 rounds for time 400M run20 alternating dumbbell squat cleans20 toes to bar or 30 Sit-Ups We’re getting back on the bar today! If you aren’t comfortable moving out of your square you can choose the sit-up option. Toes to Bar can also be scaled to knees to chest or just getting […]

Workout of the Day4 rounds of 4 minutes on 1 minute off 200M uneven farmer carrymax reps thrusters Grip city here we come! Your farmers carry weight will be up to you today. You can carry two dumbbells, two kettlebells or one of each. You will have four minutes to carry your two objects two […]

SkillEMOM for 10 minutes 1 squat snatch with pause below the knees Spend ten minutes practicing the squat snatch with a pause below the knees. You’ll be taking the bar from the floor every rep. Make sure to take the bar from the floor under control before taking a quick pause below your knees. Keep […]

Workout of the Day10 rounds of 90 seconds on 30 seconds off15 kettlebell swings then max reps of burpees in remaining time Today’s workout is all about the burpees! You’ll have ten rounds of ninety seconds to rack up as many burpees as possible for your score today. The catch is though that before you […]

Workout of the DayAMRAP in 20 minutes 50 double unders35 air squats20 push-ups Today’s all bodyweight workout should be a nice palate cleanser after the last two days of barbells. The main focus for scaling today will be the double unders and push-ups. Double unders can be scaled first by volume. Cut the number down […]

Workout of the Day1 round of 3 minutes at each station1 minute rest between rounds push jerksjumping alternating lunge stepshang power cleansbox jumpspower cleans You’ll need a barbell and a box today. Your barbell will be used for push-jerks, hang power cleans and power cleans from the floor so make sure that you can complete […]

SkillEMOM for 10 minutes 2 TnG power snatch Spend 10 minutes working up to a challenging set of two power snatches. We’ll be focusing on touch and go reps so spend some time going over this skill in your warm-up. Even though we’re. not squatting today you will still want to focus on pulling yourself […]

Workout of the Day5 rounds for time 400M Run 15 burpee box jumps Enjoy the sunshine today for this five round workout! The best way to scale today’s workout will be to cut a round or two off or decrease the number of burpee box jumps in each round. Feel free to sub in a […]

Workout of the DayDouble death byEMOM for 24 minutes(odd) 2 power snatch(even) 2 overhead squats *add 2 reps to each movement every 2 minutes. Start over at 2 if you fail any round Who’s ready for another challenge?? We’ll be on an EMOM clock today. You’ll start by completing two power snatches in the first […]