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Skill 10×1 Lunge Kick to freestanding handstand or walk around your square Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand. For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt. […]

Skill 6 minutes to climb the drag rope double under ladder We’ve got some double under practice leading into today’s workout. We’ll spend 6 minutes climbing an unbroken double under ladder of your choice. Choose a rep scheme that works for your current skill level. 2-4-6… or even 1-2-3… would be a great place to […]

Workout of the day for time 100 pull-ups 100 sit-ups 100 push-ups 100 sit-ups Workout notes Today’s workout is a little bit like the classic workout “Angie”. In this version we’re doubling up on the sit-ups and leaving out the squats. You’ll start with what is most likely the most difficult movement in a tough […]

Workout of the day for time 75 wall ball shots 3x 500m run 75 wall ball shots Workout notes Today we’ll tackle a Karen’s worth of the wall ball shots and sandwich a 1500M run in the middle. Use a medicine ball weight and target height that allows you to start the first round of […]

Skill EMOM for 10 minutes 1 squat snatch rest 3 minutes then move on to the workout of the day We’ll start today with 10 rounds of skill work on the sixty second timer. Take this time to work up to a challenging squat snatch or just focus on technique if you are newer to […]

Workout of the day for time 30 alternating dumbbell snatch 27 thrusters24 alternating dumbbell snatch 21 thrusters18 alternating dumbbell snatch 15 thrusters12 alternating dumbbell snatch 9 thrusters6 alternating dumbbell snatch 3 thrusters Workout notes Today’s workout is for time and you’ll need a barbell and a dumbbell to get it done. The dumbbell snatch reps […]

Skill EMOM for 14 Minutes 1 hang power clean + push jerk We’ve got a longer EMOM for our skill work today followed by a short sprinty workout. First we will spend fourteen minutes working up to a heavy hang power clean and push jerk. Even though the lift will come from the hang today […]

Skill EMOM for 12 Minutes 1 squat clean The barbell is back today for a twelve minute EMOM of squat cleans. Let’s focus on positional awareness today. Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling  the bar off of the floor under control […]

Skill EMOM for 10 Minutes 1 power clean We’ve got skill work and a workout today. We’re planning to add in more skill work to each day now that things are more dialed in at the gym. Today you’ll start with an EMOM of one power clean. This is a great opportunity to get some […]

Workout of the day With a clock set for 20 minutes 3x 500M run ( run around the complex three times without a turnaround.)then in your remaining time AMRAP of 20 alternating one arm dumbbell hang clean & jerks10 toe-to-bar Workout notes The air is good and the weather is nice so we’re heading outside […]