Training of the Day

Workout: EMOM 32  Rotate between:9/6 Calories on Rower or Bike (Pick one and stick with it the entire workout)  30 Double-Unders (50 if you’re really good!)... Read More

Workout: For time: Row 1K (5:30 time cap) Rest 4  Run 1K (5:30 time cap) Rest 4 75 Burpees (5:30 time cap) Rest 4  50 Clean and... Read More

Workout: 8 rounds of:Every 12 seconds for 5 rounds:2 Touch and Go Snatch @ 40%@ 1:00 Run 150m @ 3:00 Repeat Today starts our cycle of improving... Read More

Workout: 2 rounds for reps: AMRAP 2 Alternating Dumbbell Snatch Rest 2  AMRAP 2 Alternating Weighted Box Step UpRest 2  AMRAP 2 Goblet Squats Rest 2  At-Home Version: Same... Read More

Workout: 6 rounds for reps:AMRAP 315 Box Jumps 30 Kettlebell Swings  On Rounds 1, 3, 5 Max-Effort Thrusters  On Rounds 2, 4, 6 Max-Effort Bar-Facing Burpees ... Read More

Workout: 10 Rounds of:Every 6 seconds for 5 reps:1 Power Snatch @ 50% @:30 Run [email protected] 3:00 Repeat  The goal is to move with solid technique with... Read More

Workout #1: AMRAP 7  10 Overhead Squats 75/4550 Double-Unders Rest 3  Workout #2: AMRAP 7 10 Shoulder-to-Overhead 75/45 30 Lateral Bar Hops (every time you jump over the bar... Read More

Skill Work: Handstand Push-Up Practice – 10 Minutes Beginner- Practice learning to get inverted/controlling negatives/timing of kip Advanced- 8 Minute EMOM of 40% of Max... Read More

Workout #1: Every 90 seconds for 10 rounds:Run 150m  Aim to get ~:30 rest each interval. Shorten run distance if necessary. Track average split time. Workout... Read More

Warm-Up: 10 reps of: Jumping Jacks, Neck Rolls, Arm Circles, Samson Stretch 8 reps of: Plank Kick Backs, Snatch Grip Deadlift, Push Press with 1... Read More