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Skill10 minutes of handstand practice Break out your favorite handstand drills and have fun! Kick-ups, cartwheels, wall walks, freestanding walks, push ups, shoulder taps: anything is fair game. If you’re newer to the skill, your coach will help you learn the basics with planks and wall walks. Workout of the DayAMRAP in 10 minutes:Alternating Dumbbell […]

SkillAMRAP in 7 minutes:7 push ups20 second hollow hold Scale the push up difficulty so that you can maintain perfect form and range of motion throughout the whole 7 minutes. Prioritize excellent technique over round count. Workout of the DayAMRAP in 15 minutes 2k row or 5k bike or 2k ski then max rounds in […]

SkillEMOM for 10 minutes:2 power snatches with a 3 second pause in the catch Use the pause as a chance to assess your catch position, and make sure that you’re stable and motionless before standing up to finish each rep. Workout of the DayAMRAP in 8 minutes:20 lateral burpees20 deadlifts Select your deadlift weight so […]

Workout of the DayAMRAP in 20 minutes 200m uneven farmer carry30 push-ups400m run You can choose the difficulty level for your farmers carry today. The push-ups will spice things up so make sure you can hang on for at least 100 meters or so when you are fresh. Keep your push-ups as strict as possible […]

Workout of the DayEvery 3 minutes for 7 rounds 200m run thenmax snatch reps in remaining time You’ll just need a barbell for today’s interval style workout. Choose a weight for the snatches that is manageable for quick single reps or small sets. If the run will take you more than 90s in each round […]

SkillEMOM for 10 minutes 1 power clean + 2 front squat Add weight as you go or choose one weight and complete all ten sets with it. Workout of the DayWith a clock set of 15 minutes 5 rounds of the following 60 seconds of power cleans30 seconds of rest60 seconds of wall ball shots […]

SkillEMOM for 10 minutes :20s arch hold :20s double unders:20s rest Focus on holding a quality position during each arch hold and do your best to transition quickly to your rope for some double unders or double under attempts. Workout of the DayAMRAP in 15 minutes 15 sit ups10 front rack walking lunges 5 strict […]

SkillAMRAP in 7 minutes 5 strict pull-ups :30s plank hold Today’s skill work is a little different than usual. You’ll have seven minutes to work through as many reps as possible of a twenty second plank hold and 5 strict pull-ups. Use a band for the pull-ups if needed or grab a set of rings […]

SkillEMOM for 10 minutes 1 power snatch + 1 squat snatch or 2 power snatches You’ll be completing two lifts every minute today for ten minutes. You can choose between two power snatches or one power snatch and a squat snatch. It’s up to you if you want to link the reps together or drop […]

SkillEMOM for 10 minutes 1 squat clean + 1 push press Let the push press dictate your weight changes today. Focus on a vertical dip before driving the bar straight up as you squeeze your legs tight and press the bar out. Make sure not to drop under the bar and end up doing a […]