<p>Workout of the DayAMRAP in 20 minutes 10 pull-ups 20 goblet squats 10 pull-ups 20 goblet waliking lunge stepsYou’ll have 20 minutes on the clock to work through as many rounds as you can of 10 strict pull-ups, 20 goblet squats, 10 more strict pull-ups, and 20 goblet walking lunge steps. Hold the weight at your chest with your elbows[…]</p>
<p>SkillEMOM for 10 Minutes 1 clean & jerkThis workout is an opportunity to work on your clean & jerk technique under light to moderate load. Start light and work up to a strong effort lift for the day if your mechanics are sound, or keep the load light and work on technique. Choose a weight that allows you to maintain excellent form[…]</p>
<p>Skill10x45s 1 power snatch + 1 hang power snatchWe’ll use a 45-second timer for today’s skill work. In each window, do 1 power snatch from the floor plus 1 hang power snatch. Drive up through your hips, keep the bar close, then pull yourself under and catch it overhead with straight arms in a quarter squat. From the hang, start above the[…]</p>
<p>SkillEMOM for 15 minutes [1’s] max set of ring push ups [2’s] 10 dumbbell bent over rows each arm [3’s] 5 bulgarian split squats each legToday’s skill is a three-station circuit for 15 minutes. Station one is a max set of ring push-ups: straight line from head to heels, elbows tucked, lower with control, and stop when your form slips.[…]</p>
<p>Skill8x90s 30s toe-to-bar 30s plank hold 30s restToday’s skill is 8 rounds with a 90 second timer: 30 seconds of toe-to-bar, 30 seconds of plank hold, then 30 seconds of rest. On the bar, swing from arch to hollow, push down on the bar to make space, then flick both feet up to touch the bar at the same time. Keep your sets small to[…]</p>
<p>SkillE2MOM for 10 minutes 7 back squatsFor today’s skill work you’ll do 7 back squats every 2 minutes for 10 minutes. Work up to a heavy set of 7 for the day, or pick one weight and hold it across all five rounds. Brace your core before each rep, keep your chest up, and drive through the floor to stand up. If you are going heavy, talk to[…]</p>
<p>Workout of the Day5 rounds with 1 minute at each station row for calories pull-up two arm dumbbell push press restRowers and dumbbells can be shared if classes are large, rotating through the order as needed. Scale pull-ups to jumping pull-ups, banded pull-ups or ring rows to standard that lets you work on and off for the entire minute.[…]</p>
<p>Workout of the DayAMRAP in 20 minutes 50 wall ball shots 100 double unders 500m runOur workout today has a large set of wall ball shots and double unders paired with a run around the complex. Choose a medicine ball weight that allows you to start each round with a large set and then chip away with smaller sets. If double unders are new[…]</p>
<p>SkillEMOM for 10 minutes 1 power clean + 1 hang power cleanFor today’s skill work you’ll have ten chances to complete one power clean and one hang power clean. Do your best to hang on to the bar from one rep to the next. If you prefer to drop the bar between that’s totally fine but do make sure to start the hang power clean with a[…]</p>
<p>SkillEMOM for 10 minutes [odd] 30s of toe-to-bar [even] 30s of double-underWe’ll work on two tricky skills today, toes to bar and double unders. Both skills take some practice and can be scaled in many different ways. Start with the kipping swing for the toe to bar and practice slowly building the height you get your toes to. Find a[…]</p>
<p>SkillStrict Press 2-2-2-2-2Work up to a challenging set of 2 strict press today. Focus on a tight trunk and core as you press overhead. Small amounts of weight will make a big difference so make sure not to add too fast!Workout of the DayAMRAP in 15 minuWorkout of the Daytes 2-4-6-8-10 ... push-ups front squatsThis 15-minute AMRAP climbs[…]</p>
<p>SkillEMOM for 10 minutes 2 back squatsWe’ll be working from a rack for today’s fast-paced lifting session. You’ll complete two back squats EMOM for ten minutes. There’s a quick turnaround between sets, so target a slightly lower weight than if you were lifting without a clock. Remember to review back squat safety and spotting so if you[…]</p>
<p>Skill8x90s 30s of strict pull-ups 30s plank 30s restFor our skill work today, we’ll work through eight 90-second rounds with two movements in each round. You’ll start with 30 seconds of strict pull-ups, accumulating as many reps as you can in the time before dropping down into a plank for 30 seconds. Pull-ups can be scaled by performing[…]</p>
<p>Workout of the DayAMRAP in 20 minutes 50m farmer carry 35 air squats 50m farmer carry 20 push-upsChoose two weights for your farmers carries today. You will head to the wall, set them down to do your squats and then carry them back to the gym for push ups to complete each round. Scale push ups as you normally would to a difficulty that[…]</p>
<p>Workout of the DayAMRAP in 20 minutes 9-15-21-27 ... clean & jerks 400m run after every roundThis 20-minute AMRAP pairs an ascending rep scheme of clean and jerks with a 400m run after every round. At this volume and with large set sizes, single reps with short rest between each one are the best strategy. Pace the 400m run so you can get[…]</p>
<p>Skillfront squat 2-2-2-2-2Work up to a heavy double for the day, or pick one weight and hold it across all five sets. If you go heavy, remember we never spot a front squat. Step back from the rack so you have room to dump the bar forward in front of you if you need to. Keep your core tight and elbows high as you drive out of the bottom[…]</p>
<p>Skill8x90s wall walk to 20s handstand holdToday we’ll spend some time working on getting upside down and into a handstand. Start the movement with your feet against the wall and your belly on the floor Walk your hands and feet backwards until you’re parallel with the wall or as close as you can be, maintaining a tight midline. To scale[…]</p>
<p>Skill20x30s 1 power cleanToday is a great day to build to a moderately heavy single or to test your lifting endurance with one weight for all 20 reps that’s heavier than you might go in a workout. Focus on a controlled pull from the floor and a quick drop under the bar to catch the bar in a partial squat. If you find yourself smashing[…]</p>
<p>SkillEMOM for 10 minutes [odd] 30s of strict pull-ups [even] 30s of push-upsFor today’s skill work, we’ll be using the minute timer and alternating between strict pull-ups and push-ups. Give yourself about 30 seconds at each station, so you have ample rest between movements. Pick a rep count that’s maintainable but challenging. Scale the[…]</p>
<p>SkillDeadlift 3-3-3-3-3For today’s skillwork, we’ll be working up to a moderate effort set of three deadlifts. Focus on maintaining excellent form throughout each set, ensuring a strong, flat back and engaging your glutes and hamstrings. Increase the weight gradually as you feel comfortable, but prioritize technique over heavy[…]</p>