<p>Workout of the DayE2MOM for 20 minutes [odd] air assault bike for calories [even] 100m Run then max reps sandbag cleansWe’ll put 20 minutes on the clock for this Five round, two station workout. in station 1, you’ll ride the bike for 2 minutes and on station 2 run 100 m and then knock out as many sandbag cleans as possible in your[…]</p>
<p>Workout of the Day 4 rounds of 4 minutes on 1 minute off200m run30 ketllebell swingsmax reps double unders Today’s workout consists of 4 rounds of 4-minute intervals where you’ll run, move through a big set of kettlebell swings, then spend whatever time remains chasing double unders. Pick a kettlebell weight that lets you complete […]</p>
<p>Skill EMOM for 15 minutes[1’s] max set of push-ups[2’s] max set of supine ring rows [3’s] 5 bulgarian split squats each each leg Today’s skill rotates through three stations on repeat: a max set of push-ups on the 1’s, a max set of ring rows on the 2’s, and split squats on the 3’s, cycling […]</p>
<p>Skill 15x45s2 power snatches We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today. Keep the bar light and practice performing your reps as “touch and go”. If you do decide to bump up the weight you can guide the bar to the floor and take a few seconds before […]</p>
<p>Skill AMRAP in 10 minutes 10 pull ups rest 1 minute For today’s skill work you can choose between strict and kipping pull ups based on what you feel like working on today. You’ll have ten minutes to complete as many sets of 10 pull ups as you can, making sure to rest 1 minute […]</p>
<p>Skill EMOM for 10 minutes 1 power clean w/ pause below the knees + 1 front squat We’ll start the day with a simple barbell complex, but don’t let the simplicity fool you. Pull the bar slowly from the floor with your hips and shoulders rising together. Pause for a moment at the knees and […]</p>
<p>Skill 15x45s2 strict press Choose a load for the strict press that you can hit for 2 quick, controlled reps every single interval without grinding out the lockout. With only 45 seconds per set, the work is brief but frequent, so pick something you’ll still be moving well on in round 15. Any time remaining […]</p>
<p>Workout of the Day AMRAP in 20 minutes 200m run15 toe-to-bar 200m run10 power snatch For the snatch the best strategy is usually quick singles rather than trying to perform touch and go sets. Both snatches and toe-to-bar are demanding on the shoulders so keep that in mind when scaling. Remember if you’re working through […]</p>
<p>Workout of the Day AMRAP in 20 minutes100m pinch plate carry 20 see the lights sit-ups30 weighted step ups w/plate Select two plates you can pinch carry without dropping it every few steps. See the lights sit-ups can be scaled to regular sit-ups or v-ups if that variation is more comfortable. Use one of your […]</p>
<p>Skill EMOM for 10 minutes2 push press + 1 split jerk Every minute for ten rounds you’ll knock out two push press followed immediately by a split jerk, start light and work up to a moderately challenging weight. Practice dropping fast underneath the bar rather than pressing it out. Workout of the Day With 18 […]</p>
<p>Skill Unbroken 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 […]</p>
<p>Skill EMOM for 15 minutes[1’s] 10 x 2-arm dumbbell push press[2’s] max reps of strict pull-ups[3’s] 5 split squats each leg Today’s skill rotates through three stations on repeat: dumbbell push press on the 1’s, strict pull-ups on the 2’s, and split squats on the 3’s, cycling for 15 minutes. Choose a dumbbell weight that […]</p>
<p>Skill EMOM for 10 minutes3 back squats Choose a moderately challenging load for the back squats that you can comfortably complete for 3 reps every minute without hitting failure in the last rep, leaving a couple in the tank each set. Any time remaining in the minute is your rest. Keep depth consistent round to […]</p>
<p>Skill deadlift 2-2-2-2-2 spend some time working up to a heavy deadlift double. Focus on a smooth pull from the floor and make sure you are able to stick to a touch and go rep for your second rep of each set. Workout of the Day AMRAP in 15 minutes15 kettlebell swings15 sit-ups15 goblet squats15 […]</p>
<p>Workout of the Day 5 rounds for max reps and calories: 90s of rowing 1 minute of two arm devil press 30s of bike 90s of rest If class is large, rowers can be shared. One group will start 90 seconds behind the first group so that everyone follows the same order of the workout. […]</p>
<p>Workout of the Day AMRAP in 20 minutes1-2-3-4-5 … •power cleanfront squat • Run 500m at 0:00, 5:00, 10:00 and 15:00 Today’s workout is a 20-minute AMRAP of power cleans and front squats with a difficult ascending rep scheme and a 500-meter run that you’ll complete every five minutes. Start the workout by running 500 […]</p>
<p>Skill AMRAP in 10 minutes 10 strict pressrest 1 minute You’ll have ten minutes to complete as many sets of 10 strict press as you can, making sure to rest 1 minute after each set. None of your sets need to be unbroken but the goal will be to keep the intensity high and […]</p>
<p>Skill 12x45s 1 hang squat clean We’ll be working from the hang for today’s lifting. Make sure to start each lift by deadlifting it from the floor, pause, then make your way into your hang squat clean. If you are new to this lift you can catch the bar a bit higher and take your […]</p>
<p>Skill AMRAP in 10 minutes 10 pull ups rest 1 minute For today’s skill work you can choose between strict and kipping pull ups based on what you feel like working on today. You’ll have ten minutes to complete as many sets of 10 pull ups as you can, making sure to rest 1 minute […]</p>
<p>Skill front squat 1-1-1-1-1 Spend some time working up in weight to a heavy single front squat today. Start with larger sets with an empty bar and slowly add weight as you decrease your set sizes. As soon as the bar starts to feel heavy you can complete single reps and either do five reps […]</p>