It is another Tuesday and another make up day. You will get to choose from a workout you missed or do forty minutes of slips or our twelve minute AMRAP.  The twelve minute AMRAP  will be a couplet of ten squat snatches and fifty double unders.

If you are on zoom you can use an odd object or even do a single armed squat snatch and we will find a good progression to help you work on your double unders. For you coming to the open gym, scale in away to get a good practice session with these two more technique elements.  The weight is intentionally light; you should find a weight that you feel comfortable squatting under.


Thought of the day

What motivates you to do the things you need to do and don’t want to?



As I write this blog I have that question on my mind and even more so why do some people succeed were others fail on this front?  Commitment to the process will take you far even in your unmotivated moments.  As a coach I will always be there to support you on those difficult days and in those difficult seasons.  We look forward to seeing you on zoom and in the open gym.


  1. 5 minute amrap

3 Deadlifts 185/275#

7 Push press 75/115#


  1. 4 rounds

1 mile Bike

Rest as needed


  1. 3 rounds

12 TGU (L)

12 TGU (R)

3 Legless rope climbs


  1. 12 minute amrap

10 Squat Snatches 65/95#

50 DU


  1. 40 minutes Slips
  • Leon