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SkillEMOM for 10 minutes:2 squat snatches Keep the weight light enough to be technically consistent across all ten rounds. Focus on catching with locked out elbows. Workout of the DayAMRAP in 20 minutes:400 m run, row, or ski, or 1000 m bike20 kettlebell swings20 goblet squats Pick a slightly lighter kettlebell than you normally do, […]

Skill10 sets of 3 strict pull ups We’ll be off the clock here. Ring rows, weighted pull ups, and banded pull ups are all fair games. Workout of the Day3 times through, with 2 minutes of rest between each AMRAP: AMRAP in 5 minutes:50 double unders30 sit ups10 clean and jerks Keep track of your […]

Workout of the DayCOACH JAKOB’S LAST DAY!6 rounds:1 minute of thrusters30 seconds of rest1 minute of calories (assault bike or rower)30 seconds of rest Keep the barbell light enough that you’re able to get at least 15-20 reps done within the minute of work. Your score is the sum of all of your calories and […]

Workout of the Day No classes today! Join us for the 2022 Hometown Hoedown! If you are signed up to compete, please arrive a little before 9 am so that we can start the event briefing at 9 am sharp. The first heat of the first event will begin at 9:30. Heat and division assignments, […]

Skill8 rounds:20 second arch hold20 seconds of Russian twists20 seconds of rest Use a 5-15 pound plate for the Russian twists, and have fun with some low-impact core work! Workout of the DayEvery 3 minutes for 7 rounds: 400 m run, row, or ski, or 1000 m bike Record the slowest round of rounds 3 […]

Skill10 minutes of handstand practice Have fun with your drills today! Pick a few skills that you’d like to work on, or look to your coach for suggestions. Any inverted movement is fair game to practice, as long as it’s safe. Workout of the DayAMRAP in 15 minutes:200 m run12 alternating devil presses Settle in […]

SkillEMOM for 10 minutes:Snatch (squat or power) plus 2 overhead squats Stay within a strong range of motion on all 3 reps; only squat as low as you can go while guaranteeing locked out elbows, heels flat on the ground, and knees tracking in-line with the toes. Workout of the DayAMRAP in 12 minutes:30 wall […]

SkillEvery 45 seconds for 12 rounds:One hang power clean Focus on catching in a normal squat stance on every rep today, rather than letting your feet kick wide into a sumo stance. Remember to deadlift the barbell up to the hang and come to a full stop before starting your hang power clean. Workout of […]

SkillEvery 45 seconds for 10 rounds (for a total of 5 rounds of each)Odd: One set of kipping pull upsEven: One set of toes to bar If you need to scale the difficulty of these movements, then drop the kipping pull ups to banded pull ups or ring rows, and either reduce the range of […]

Workout of the DayAMRAP in 25 minutes:25 alternating dumbbell power snatches50 double unders500 m run, row, or ski, or 1250 m bike Your jump rope shouldn’t take you more than one to two minutes to complete each round, so scale to a volume and difficulty that allows you to finish them in that time. Run, […]