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Workout of the day 10 rounds for time 7 hang power clean 4 push jerk Workout notes Today’s workout is for time and it’s all about the barbell! Spend some time before the workout going over technique for both the hang clean and the push jerk.  Good technique will pay off in a workout like […]

Skill Every 90 seconds for 12 rounds20 double understhen1 squat snatchrest3 minutesthen move on to the workout of the day We’re spending some time lifting today on a ninety second interval. You’ll start each interval with a small set of double unders. If you need to adjust the number to something more manageable you can […]

Skill using the tabata clock 8 rounds of 20 seconds plank hold 10 seconds arch hold We’re adding in a bit of skill work today before we get to the workout. Start with a tabata of plank holds on either your hands or elbows with an arch hold during the “rest” period. Focus on keeping […]

Workout of the day for time50-40-30-20-10medicine ball sit-upsalternating dumbbell squat cleans Workout notes Today’s workout is a high rep couplet with two familiar movements. For the sit-ups hold a medicine ball for each rep or scale by performing them at bodyweight. For the dumbbell squat cleans you’ll touch one end of the dumbbell to the […]

Workout of the day AMRAP in 20 Minutes alternating devil’s press * * 20 box jump overs every 4 minutes starting at 0:00 Workout notes We’ve got a long workout on the menu today featuring everyone’s favorite movement: The Devil’s Press!  Your goal will be to rack up as many reps as possible of this […]

Workout of the day 10 rounds for time 7 kettlebell swings 4 thrusters Workout notes Today’s workout is a gem written a few weeks back that has been waiting for better air. This will be a tough one but if you choose the right weight on the thrusters you should be able to keep moving […]

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.  Don’t […]

Workout of the day Every 90 seconds for 12 rounds 7 box jumpsthen1 squat clean & jerk rest 3 minutes then AMRAP in 5 Minutes Clean & Jerks Workout notes It’s time to throw some weight around! Today’s workout has two parts. We’ll start with some lifting on an interval timer and follow that up […]

Workout of the day tabata plank hold tabata jumping alternating lunges tabata v-ups tabata alternating dumbbell snatches Workout notes We’ll use the tabata timer for today’s workout. The tabata interval is eight rounds of twenty seconds on and ten seconds off. In this workout we’ll perform all eight rounds of a single movement before moving […]

Workout of the day 10 rounds of 60 seconds on 30 seconds off 20 double unders 5 strict press max reps of front squats Workout notes Most of you will be familiar with the timing of today’s interval. If you’ve done this type of workout before you know that the rest period is short and […]