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SkillAMRAP in 7 minutes:5 strict pull ups20 second hollow hold Scale the pull ups to banded or ring rows so that you can complete 5 reps in no more than 20 or 30 seconds throughout the 7 minutes. Workout of the Day6 rounds:3 minutes of calories on the rower, bike, or ski erg1 minute of […]

Skill10 minutes of handstand practiceYour choice of handstand skill today! Ask your coach for suggestions if you aren’t sure what to practice, or work on your favorite handstand drill on your own. Workout of the DayAMRAP in 12 minutes:5 front squats15 lateral burpees75 single unders (see below) The jump rope in the workout today is […]

SkillEvery 45 seconds for 12 rounds:One hang squat clean plus one squat clean from the floor Focus on a tall, full extension in the jump on your hang squat clean, and then try to maintain that level of extension when you take the second rep from the floor. As always, prioritize form over load. Workout […]

Workout of the DayMemorial day hours:One class at 10 amOpen gym at 11 am AMRAP in 30 minutes, with a partner:40 sit ups30 squats20 burpeesOne partner working on the sit ups, squats, and burpees at a time. After you switch which partner is working on the bodyweight movements, the one who just got off of […]

Workout of the DayAMRAP in 20 minutes:200 m run with a med ball20 step ups with a med ball40 double unders Pick a jump rope difficulty that takes no more than about 30 seconds to complete each round. standard: 14/10, 24/20, single undersrx: 20/14, 24/20sport: 30/20, 24/20overachiever: 30/20, 24/20, drag rope double unders

Workout of the Day5 rounds:1 minute of box jumps1 minute of push presses1 minute of calories on the bike or rower1 minute of rest Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score. standard: 55/45, […]

Workout of the Day5 rounds:1 minute of box jumps1 minute of push presses1 minute of calories on the bike or rower1 minute of rest Pick a push press weight that lets you get two or three solid sets in within the minute. Add up all of your reps and calories for your score. standard: 55/45, […]

Skill8 sets of 3 reps:Tempo back squat: 3 seconds down, 3 second hold, quick drive up. Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for […]

SkillEvery 90 seconds for 6 rounds:3 squat cleans plus one set of push ups Pick a push up difficulty that lets you get through about 5-20 push ups each round. Keep the push up sets sub-maximal, remembering that you have 6 rounds of this and will want to buy yourself at least 30 seconds of […]

SkillEvery 90 seconds for 10 rounds:One wall walk plus a 10-30 second hold at the topImmediately into a 10-30 second L-sitRest for the remainder of the 90 seconds after you complete each movement Be sure to come down from your wall walk while you still have energy; these should not be max effort holds that […]