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Workout of the day 5 rounds of 3 minutes on 1 minute off 20 Weighted step ups then max reps of kettlebell swings in remaining time Workout notes We’re using the same interval timer and rep scheme today as we did Tuesday but switching up the movements. Each three minute interval will start with twenty […]

Skill Every 90 seconds for 8 rounds 1 squat clean rest 3 minutes then move to the workout of the day We’ll start today with 8 rounds of skill work on the ninety second timer. Take this time to work up to a challenging squat clean or just focus on technique if you are newer […]

Workout of the day for time 21-18-15-12-9-6-3 push press * *30 double unders after every round Workout notes Today’s workout is a time priority couplet with a light but difficult barbell movement and the always taxing double under. The workout is for time with descending reps of the push press and a straight set of […]

Workout of the day 5 rounds of 3 minutes on 1 minute off 20 goblet squats then max reps of one arm alternating devil press in remaining time Workout notes Today’s workout is a five round interval workout with a buy in of twenty squats for every three minute work period. After you knock out […]

Skill Tabata L-Seat The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with […]

Workout of the day AMRAP in 20 minutes 5 Pull-ups10 Push-ups15 Squats WORKOUT NOTES Today’s workout is a classic triplet with three fundamental bodyweight movements. The set size for each movement is small so the priority should be moving quickly from movement to movement and choosing a sustainable pace with the more difficult pull-ups and […]

Workout of the day AMRAP in 20 minutes 100 double unders50 sit-ups25 deadlifts Workout notes We have twenty minutes on the clock today for another heavy barbell workout. Load up your deadlift weight to one light enough that you can work through each set of twenty in sets rather than single sets. If you up […]

Workout of the day AMRAP in 15 Minutes 12 alternating dumbbell snatch 9 front squats Workout notes Today we have a long duration weightlifting couplet where you will need two objects. Each round starts with a light set of alternating dumbbell snatches and ends with a set of nine front squats. You’re not required to […]

Workout of the day AMRAP in 20 Minutes 10-20-30-40-50 … * Kettlebell Swings *15 Burpee box jump overs after every round Workout notes Today’s workout is a long duration time priority couplet. The first round starts with ten kettlebell swings before you knock out fifteen burpee box jump overs. You’ll add ten reps every round […]

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 […]