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SkillEMOM for 10 minutes 1 power snatch + 1 hang power snatchor 1 squat snatch + 1 hang squat snatch We’ll be on an EMOM timer again today and you’ll have a choice between power snatching or squat snatching. Whatever you choose you’ll be completing two lifts within each minute, one lift from the floor […]

SkillEMOM for 10 minutes 3 hang power cleans We’ll be working on the minute today for ten minutes. This will be a good time to practice cycling hang power cleans at weights that are a bit more challenging without the pressure of doing them in a workout. Hook grip will come in really handy on […]

Workout of the Daytabata sit-ups 1 minute rest tabata kettlebell swings 1 minute rest tabata goblet lunges 1 minute rest tabata toes to bar You’ll need a kettlebell and an ab mat today to get through four separate tabatas. You’ll start with sit-ups before moving on to your kettlebell for swings and lunges and then […]

Workout of the DayAMRAP in 20 minutes 6 squat cleans 12 devil press 200 meter run You’ll need a pretty heavy barbell for today as well as a dumbbell and an ab mat. Spend some time working up to squat clean weight that feels challenging but doable for single reps. Today is a great day […]

SkillUnbroken Double Under Ladder With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that […]

SkillEMOM for 10 minutes 30s of a plank hold, handstand hold or strict HSPU reps You’ve got three choices today for our skill work. On a ten minute EMOM clock you’ll be working for thirty seconds of each minute either holding a plank, holding a handstand or completing as many reps of strict handstand push-up […]

Skill12x30s 1 power clean and push jerk We’ll be on a thirty second clock today working up to a challenging power clean and push jerk for the day. This is a great opportunity to practice technique and add a little more weight to your bar than you are planning to use in the workout. Workout […]

SkillFront Squat 5×3 w/dead stop in bottom of squat You can choose to work from a rack or the floor for today’s strength work. We have eight squat racks on the main floor. Depending on class sizes and if you are comfortable sharing a barbell you can find someone (or two) to squat with and […]

Skill10x90s 25 double unders then 1 squat snatch or 2 power snatch You’ll need a jumprope and a barbell today for this skill work. Before heading to the barbell you’ll start each interval with a small set of double unders. If you’re not sure how many reps you should do here you can spend thirty […]

Workout of the DayAMRAP in 20 minutes 400 meter run 21 goblet squats 12 pull-ups You’ll need a kettlebell and a space on the pull-up bars or a set of rings for today’s twenty minute AMRAP. After a short run you’ll hang on to your kettlebell for twenty one goblet squats before moving on to […]