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Workout of the Day5 rounds with one minute at each station toes to bar or v-ups drag rope double unders goblet lunge steps 100 meter run You’ll need a drag rope and a dumbbell or kettlebell for today’s interval style workout. We’ll be working through four different stations for five rounds for twenty minutes of […]

Workout of the Day10 rounds of 90 seconds on 30 seconds off6 one arm alternating devil press then max reps wall ball shots You’ll need a dumbbell and a medicine ball for this interval style workout. Make sure you are comfortable with the dumbbell you choose so that you are able to work through the […]

Workout of the DayEMOM for 10 minutes:30s of wall walks, strict HSPU, handstand hold or strict press Choose one of the skills from above to work on for thirty seconds of each minute during our ten minute EMOM today. The simplest options would be a handstand hold or small set of strict press with a […]

Skill8 rounds 20s hollow hold 40s plank hold 20s rest With skill work like this the focus should always be about quality over quantity. Make sure to focus on good positions in both the hollow hold and the plank rather than just trying to hold for the full duration. Workout of the Day5 rounds with […]

SkillEMOM for 10 minutes 1 Push Jerk + 1 Split Jerk We’ve got another lifting EMOM with two lifts on the menu today. Bring the bar to your shoulders with a power or squat clean before setting up for the push jerk and split jerk. Pay attention to the push jerk particularly as you’re working […]

SkillEMOM for 10 minutes 1 power snatch + 1 hang power snatch You can choose to hang on to the bar for both reps for this skill work or drop it after the power snatch from the floor and then pick it back up to the hang for the hang power snatch. If you choose […]

SkillEMOM for 10 minutes 1 squat clean + 1 hang squat clean You can choose to hang on to the bar for both reps for this skill work or drop it after the squat clean and then pick it back up to the hang for the hang squat clean. If you choose the second option […]

Workout of the DayAMRAP in 20 minutes 15 box jumps 12 push-ups 9 power cleans We’ve got another 20 minute AMRAP to cap off a great week! You’ll need a box and a heavyish barbell for this one. The weight on your barbell can be a little heavier than what you are used to using […]

Workout of the DayAMRAP in 20 minutes50 step-ups with a medicine ball35 lateral burpees over the bar20 push press You’ll need a medicine ball, a box and a barbell for today’s twenty minutes AMRAP. The step ups should feel pretty do able for large sets without having to stop and rest. If needed you could […]

Skill15x30s 1 power clean Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing 15 total lifts. If you are planning to add weight as you go make sure you have a plan and that you are not adding weight every round. There won’t be […]