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Skill10 sets :30s handstand holds, 1-3 wall walks or handstand walk attempts Choose a handstand skill to work on today. You can practice handstand holds against a wall, wall walks or even handstand walking out on the floor. If you don’t want to go upside down feel free to do planks instead today. Workout of […]

Skill10 sets 3-5 strict pull-ups or unbroken set of kipping pull-ups Our skill work today is off the clock so take your time working through ten rounds of a small set of strict pull-ups or an unbroken set of kipping pull-ups. You can do the strict pull-ups unweighted, weighted or with a band. Three to […]

SkillEMOM for 10 minutes 1 squat clean + 1 front squat We’ll be on an EMOM timer for our lifting skill work today. You’ll complete one squat clean followed by one front squat. The extra front squat definitely spices things up so plan your weight changes accordingly if you’re planning to build over the ten […]

Skill15x30s 1 squat snatch or 1 power snatch 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 […]

Workout of the Day7 rounds of 2 minutes of one minute off 10 calorie row or bike max reps pull-ups You’ll have your choice of a rower or bike today to start each round of today’s interval style workout. Each two minute round will start out with ten calories on the machine of your choice […]

Workout of the Day AMRAP in 20 minutes 150 double unders 50 wall balls 50 sit-ups You’ll need a medicine ball and an ab mat and a jumprope for today’s workout. The rep counts are fairly high today so do your best to settle into a good pace from the start and break things up […]

Skill20x30s 1 hang squat clean Today’s skill work is a great opportunity to work on lifting endurance. We’ll be on a thirty second timer completing twenty lifts in ten minutes. 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. […]

SkillEMOM for 8 minutes :30s toes to bar, v-ups or hollow rocks You can take your pick of one midline focused movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period. Workout […]

Skill12x45s [odd] 1 power or squat snatch [even] 1 hang power or squat snatch We’ll be on a 45 second timer again today for alternating minutes of a snatch from the floor and a snatch from the hang. It will be up to you to decide if you want to work on squat snatching or […]

Skillfront squat 7×1 We’ll be working from the rack for some single rep front squats today. There are two approaches you can take for today. One would be to choose one weight that is challenging and complete 7 singles at the same weight. You can also build in weight for each single and work up […]