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SkillEMOM for 10 minutes straight set of kipping pull-ups Spend some time today working on kipping pull-ups or kipping swings. Mastering the C-kip is aways recommended before trying butterfly pull-ups but if you’re feeling ready talk to your coach about learning this new skill. If you’re not ready for any kind of kipping pull-ups you […]

Workout of the Day3 rounds of 6 minutes on 2 minutes off 10 sit-ups7 clean and jerks4 front rack walking lunge steps Today’s interval might be a new one to some of you. It’s a bit longer than we normally see but you get some extra rest as well so that will help! We’ll be […]

SkillEMOM for 10 minutes 1 squat clean + front squat pause in the bottom of both squats More barbell technique work today. Today’s skill work will start with a squat clean with a pause in the bottom of your squat. After the squat clean hang on to the bar for one additional squat, make sure […]

SkillEMOM for 10 minutes 1 squat snatch with pause at the knees Spend ten minutes working on snatch technique today. As you pick up the bar from the floor you will stop just before passing your knees. Focus on pulling your shoulders back and and chest up during the pause. This skill work will force […]

SkillLunge kick to freestanding handstand 10×1 in your square or handstand walk if you have room. If your square is next to a wall feel free to kick up to the wall. If you’re not ready for handstands you can try some holds in a pike position with your feet on the ground or on […]

Workout of the DayAMRAP in 30 minutes400M Run w/ medicine ball30 overhead walking lunge steps w/plate 200m double pinch plate carry Have some fun with this one today and enjoy the beautiful weather. You’ll need a medicine ball and two weight plates for this workout. You’ll start the workout with a 400m run with your […]

Workout of the DayAMRAP in 20 minutes 50 alternating dumbbell squat clean thrusters 75 Burpees 100 double unders Let’s start Saturday off right with this twenty minute AMRAP! You’ll need one dumbbell and a jumprope. Make sure to choose a dumbbell that you are fairly comfortable with for this workout. Fifty is a lot of […]

SkillEMOM for 10 minutes 1 squat snatch Spend ten minutes working up to a challenging squat snatch for today. We’ve been working a lot on technique using the slow pull and pausing in different positions so today is the day to put that all together. The pull from the ground should always be controlled with […]

SkillEMOM for 10 minutes 1 squat clean Spend ten minutes working up to a challenging squat clean today. You’ll have ten attempts to add weight to your bar or choose one weight and try carrying it across for all ten reps. Focus on a smooth pull from the floor and a strong catch position in […]

SkillEMOM for 10 Minutes 2 Push Press Spend ten minutes working up to a challenging double push press. For the push press the focus should be a shallow dip with an upright chest before “throwing” the bar off your shoulders. Once you straighten your legs they should not re-bend. The rest of the lift will […]