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SkillEMOM for 10 minutes:15 double unders plus one power snatch Pick a jump rope volume and difficulty that you can finish in a single easy set in under ten seconds. The jump rope buy-in is to keep you moving and give you a chance to practice transition and setup technique. Feel free to get heavy […]

Skill8 sets of:3-5 ring dips plus a 10 second ring support hold3-5 strict pull ups (banded, unassisted, or weighted) Try to move straight from the ring dips to the support hold to the pull ups, but give yourself a minute or two of rest between sets. If unassisted dips are too tough, throw a band […]

Workout of the DayFor time:1,000 m run50 overhead squats50 pull ups (strict or kipping)50 overhead squats1,000 m run 30 minute time cap Use a very light weight on the overhead squat! You should be able to easily do sets of 15 when you first start the squats. For the pull ups, scale the difficulty so […]

Workout of the Day6 rounds:2 minutes to complete:200 m runMax power cleans in the remaining time1 minute of rest Pick a run distance that will leave you about 45 seconds to a minute for your power cleans. Scale the power clean weight to a load that lets you hit steady but tough singles. If you’re […]

SkillEMOM for 4 minutes:Power clean plus front squat plus split jerk Then 8 minutes to work up to a heavy squat clean and split jerk Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 […]

SkillAMRAP in 8 minutes:Wall walk plus 10 second hold20 second L-sit8 kipping pull ups or kipping swings (regular kip, not butterfly) We’re working on some basic gymnastics positioning drills today, all of which rely on a solid and stable core position. Focus on keeping a hollow body at the top of your wall walk, and […]

SkillEMOM for 4 minutes:Two power snatches plus one overhead squat Then 8 minutes to work up to a heavy power snatch or squat snatch Use the first 4 minutes to warm up, drill the lift at a lighter weight, and build out the range of motion in your squat. Once you’re in the 8 minutes […]

Skill5 sets of:8 deadlifts plus a single max set of push upsTarget 70-75% of your max Choose a push up difficulty that lets you hit at least 10 reps in each of your max sets. Take a couple of minutes to rest in between each round, but move immediately from your deadlifts to your push […]

Gym ClosedHappy New Year! We are closed today, and then back to regular hours tomorrow.

Workout of the DayRegular hours today! We’ll be closed tomorrow (Monday the 1st), then back to regular hours on Tuesday. AMRAP in 25 minutes:400 meter run40 sit ups200 meter farmer’s carry (one kettlebell and one dumbbell)20 front squats Challenge yourself on the front squat weight today; it’s ok if the twenty reps take four or […]