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Workout of the day With a clock set for 21 Minutes 7 minutes of 30 seconds of power cleans 30 seconds rest then 7 minutes of 30 seconds of burpees 30 seconds rest then AMRAP in 7 minutes 7 power cleans 7 burpees Workout notes Burpees are back! We’ll throw the barbell in as well […]

Workout of the day 10 rounds of 60 seconds on 30 seconds off 15 medicine ball cleans then max reps double unders Workout notes It’s been awhile since we’ve done medicine ball cleans. They are fairly simple but can be a sneaky movement and it is easy to underestimate their difficulty! Spend some time going […]

Workout of the day EMOM for 21 Minutes (1’s) 3 power snatch (2’s) 3 overhead squat (3’s) 1 squat snatch + hang squat snatch Workout notes The air is getting a little better but we loved this format from a couple of weeks ago so we’re going to give it another go! We’ll be working […]

Workout of the day AMRAP in 20 Minutes15 Deadlifts10 Jumping alternating lunge steps5 Push press Workout notes Today’s workout is meant to be another light weight barbell focused metcon with a fairly long time domain. The deadlift weight is light but the volume is high. Breaking up each round of fifteen is recommended. Jumping lunges […]

Workout of the day for time 21-18-15-12-9-6-3 power clean front squat Workout notes We have two barbell movements on the menu for today. In this couplet start each round with power cleans before you front rack the barbell and knock out an equal number of squats. This workout is a tough pairing of two lower […]

Workout of the day AMRAP in 20 Minutes 10 drag rope double unders 7 kettlebell swings 4 burpees Workout notes Don’t worry, the barbells will be back, but today we’ve got a classic 20 minute AMRAP! We’re keeping the rep counts low for each movement so we’re upping the difficulty of the double under with […]

Workout of the day AMRAP in 15 Minutes10-20-30-40-50 …alternating dumbbell snatch push-ups Workout notes We’re so happy to see the air quality finally staying healthy so we can be back outside with all of you! We’ve got a classic 15 minute AMRAP today to finish off the week! Scale push-ups as you normally would either […]

Workout of the day 5 rounds of 3 minutes on 1 minute off 3 Box Jumps6 Goblet Lunges 9 Air Squats Workout notes We are so happy to see the air quality finally moving in the right direction! It was so nice to see some blue sky today. We’re going to move back towards metcon […]

AMRAP 20 minutesdeath by push jerks * *1 rep in the first minute, 2 in the second, 3 in the third and so on… if you fail to make the required reps in any round start over at 1 and start climbing again. Workout notes If you are familiar with this terminology you know we’ll […]

Workout of the day EMOM for 20 Minutes1 Power Clean or 1 Power Clean + Front Squat or 1 Squat Clean Workout notes You guessed it. More barbell work while try to down the breathing and let the smoke settle down. Today we’re working on the clean. The lift doesn’t require as much mobility as […]