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Workout of the day 10 rounds of 60 seconds on 30 seconds off 30 Double unders then max reps One arm dumbbell overhead walking lunge steps Workout notes Today’s workout is another 10 rounder in a different format. Rather than pushing straight through the 10 rounds we’ll be working in one minute intervals with 30 […]

Workout of the day 10 Rounds for time 10 Push-ups 10 hang power cleans Workout notes We’ve got another, for time workout today. 10 rounds are on the menu with push-ups and hang power cleans. Choose a weight for the hang power clean that allows you to get the 10 reps done in 1-2 sets. […]

Workout of the day for time 50-40-30-20-10 Sit-ups 25-20-15-10-15 Overhead squats Workout notes Today we have a for time workout with the pairing of a very simple movement and a more complex and difficult movement. The overhead squat is one of the more challenging things we do. Make sure that you can keep the bar […]

Workout of the day 7 rounds of 2 minutes on 1 minute off 250M Row or 500M bike then max reps alternating dumbbell clean & jerks Workout notes Today’s workout is a twenty minute, seven round interval workout where you’ll start each round with a short row or bike, your choice. After your reached your […]

Workout of the day AMRAP in 20 Minutes 400M Run 50 power snatch Workout notes Today’s workout is a long duration time priority couplet with a bodyweight movement and a high rep weightlifting movement. The elephant on the patio will most likely be the high volume set of snatches. Load your bar to a very […]

Workout of the day for time 50-35-20 Burpees Thrusters Workout notes There’s nowhere to hide in a thruster/burpee combo! Today’s workout looks like a doozy, but like most workouts how you approach it will make a big difference. We’re working with a VERY light thruster today so make sure that you choose a weight that […]

Workout of the day for time 21-18-15-12-9-6-3 Box jumps Kettlebell sumo deadlift high pull Workout notes We have a for time workout today with box jumps and kettlebell sumo deadlift high pulls on the menu. You’ll start with box jumps before moving on to your kettlebell. Using a kettlebell for this movement will most likely […]

Workout of the day AMRAP in 20 minutes 40 sit-ups 30 walking lunge steps 20 push-ups Workout notes We’re taking a break from the weights today and moving through three bodyweight movements for twenty minutes. The push-ups will be the sticking point for many people so choose a scaling option that allows you to keep […]

Workout of the day 12 rounds of 60 seconds on 30 seconds off 4 Alternating devil press 8 Air squats Workout notes Today’s workout is all about speed and your ability to recover. We’ll be doing 12 one minute long AMRAP’s of alternating devil press and air squats with 30 seconds of rest between each […]

Workout of the day AMRAP in 15 minutes 5 Strict presses 30 Double unders Workout notes Today’s workout may look quite simple, but choosing the right weight here will be important! You will want to choose a weight for the strict press that allows you to finish all 5 reps unbroken when you start. Expect […]