Workout of the Day

(Downstairs) Use as part of your warmup. Keep the weight light. Work on form and technique. There is no rest between rounds. 1 Round for Max Reps: (5 min total) Power Snatch for 30 seconds, rest 30 seconds 95/65 Power… Read more »

Deadlift (Downstairs) 5-5-5-3-3 4 Rounds 10 Goblet Squats 53/35 200m Sprint (tape to tape) Rest 1:1

Review Double Unders 8 Min EMOM of either or mix 30 Double Unders 30 High Singles w/ Double Under attempts counting as 1 30 High Singles For Time: 21-18-15-12-9-6-3 Goblet Squats Hang Kettlebell Clean and Jerk (split as evenly as… Read more »

Clean Review https://www.youtube.com/watch?v=EKRiW9Yt3Ps Use as part of your warmup keep the weight light. There is no rest between rounds. 10 Min Total (Downstairs) 1 Round for Max Reps: Power Clean for 30 Sec, Rest 30 Sec, 105/155 Power Clean for… Read more »

8 Min EMOM (Upstairs) Every 2 Min Back Squat 3-3-1-1 Rest 2 Min 8 Min EMOM (Upstairs) Every 2 Min Shoulder Press 3-3-1-1 Rest 2 Min 8 Min EMOM (Upstairs) Every 2 Min Deadlift 3-3-1-1 Every lift should be successful… Read more »

Fight Gone Bad Spend time reviewing all movements and movement standards. If more than 10 ppl in class 2 min stager the workout so everyone is ending on the row but not waiting to get on the rower. 3 Rounds… Read more »

Review Handstand Push-Ups 10 Min EMOM (of either or mix) 20 Sec Hold Being Inverted (to get comfortable being upside down) 3 Handstand Push-Ups (work to a max deficit but be sure to complete full reps) 20-30 Handstand Walks For… Read more »

Kettlebell Snatch Review https://www.youtube.com/watch?v=ZQccQg4kDf8 8 Min EMOM 4 Kettlebell Snatches (2 on each arm with a medium weight to work on technique) For Time: 5 Rounds 21 Wall Balls 14/20 18 Kettlebell Snatches 35/53 (split evenly) 15 Box Jumps

24 Min AMRAP 3 Dumbbell Squat Cleans 35/50 3 Handstand Push-Ups 400ft Shuttle Run 6 Dumbbell Squat Cleans 6 Handstand Push-Ups 400ft Shuttle Run 9 Dumbbell Squat Cleans 9 Handstand Push-Ups 400ft Shuttle Run …. …. ….

Technique, Technique, Technique This is not meant to be heavy 5 Min EMOM 3 Clean Deadlift w/ 2 second Pause at the Knee + 3 Low Hang Clean High Pull (hook grip) 2 Min Rest 5 Min EMOM 3 Clean… Read more »