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Skill EMOM for 10 minutes3 power snatchthenrest 3 minutes and move on to the workout of the day The first part of today will be focused on the power snatch. Complete three reps every minute on the minute for ten minutes. You can choose to link the reps together or do three singles but make […]

Workout of the day AMRAP in 20 Minutes21 sit-ups15 kettlebell swings9 push-ups Workout notes Today’s workout is a pretty straightforward twenty minute AMRAP. Quick transition times will pay off in a workout like this. This is also a great workout to hold yourself to a difficult standard with the push-up. If you would normally scale […]

Skill Make 10 attempts at a set of shoulder taps in a free standing handstandOR10×1 Lunge Kick to Free Standing Handstand Scaling options include:Shoulder taps with feet on a boxHandstand hold against wall if availableWall Walks Workout of the day 10 rounds of 60 seconds on 30 seconds off12 alternating dumbbell hang squat cleansthenmax reps […]

Skill Tabata hollow hold or rock 8 rounds of 20 seconds of work and 10 seconds of restYou can choose to hold the hollow position or rock depending on your preference. Focus on maintaining good position. Your lower back should always be in contact with the floor. If you’re back starts to arch make sure […]

Skill EMOM for 10 minutes 5 drag rope double unders then 1 power clean rest 3 minutes then move on to the workout of the day Power cleans, double unders and burpees are starting off our week. We’ll start with an EMOM of five drag rope double unders and one power clean. Add weight as […]

Workout of the day AMRAP in 20 minutes 5 toe-to-bar 10 alternating dumbbell snatch 15 air squats Workout notes Today’s workout is a twenty minute task priority triplet with small sets of each movement. Scale the difficulty of the snatches and toe-to-bar accordingly so you can move quickly through each round while transitioning quickly. Toe-to-bar […]

Workout of the day 5 round of 3 minutes on 1 minute off 1 squat clean 3 power cleans 5 push-ups Workout notes Today’s workout interval should be familiar to most of you. It’s one of our favorites and always proves to be a crusher to try to keep up round after round. The weight […]

Workout of the day for time 30 Box jumps27 Deadlifts24 Box jumps21 Deadlifts18 Box jumps15 Deadlifts12 Box jumps9 Deadlifts6 Box jumps3 Deadlifts standard: step ups, 135/95 lbrx: 24/20″, 185/135 lbsport: 24/20″, 225/155 lboverachiever: 30/24″, 275/185 lb Workout notes Today’s workout is a task priority couplet with a high volume of box jumps and deadlifts. You’ll […]

Workout of the day with a clock set for 21 minutes7 minutes ofone arm alternating plank drags7 minutes ofweighted step ups w/medicine ball7 minutes ofkettlebell swings Workout notes Today’s workout will be a mental challenge with only one movement in each seven minute window. Decide on what piece of equipment you want to use for […]

Workout of the day at 0:00for time10-1 Thrusters7 sit-ups after each round then at 10:00for time1-10 Thrusters7 sit-ups after each round Workout notes Today’s workout consists of two parts. You’ll start at 3,2,1 go with a set of ten thrusters and drop one rep in every round until you finish with one rep. After each […]