Skill EMOM for 10 Minutes [odd] :30 seconds L-sit hold [even] :30 seconds Plank hold For the first part of today’s skill work you will be seated on the floor with your hands flat by your side. Press down on the floor and lift your feet as much as you can while keeping your legs straight […]

Skill EMOM for 10 Minutes 3 Power Snatch Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM here so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical hip drive […]

Skill 10×1 Wall Walk This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid […]

Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget about our NEW 9am class today! Get your Sunday workout in early! [/creativ_alertbox] WOD  AMRAP in 20 Minutes 10 Overhead Walking Lunge Steps with plate 45/25lb 200m Run with plate 45/25lb 20 Overhead Walking Lunge Steps with plate 45/25lb 400m Run Workout notes: For today’s workout we are working in the […]

WOD In front of a clock set for 18 minutes 1 Minute of Burpee Pull-ups 1 Minute of Power Snatches 95/65lb 2 Minutes of Burpee Pull-ups 2 Minutes of Power Snatches 95/65lb 3 Minutes of Burpee Pull-ups 3 Minutes of Power Snatches 95/65lb 2 Minutes of Burpee Pull-ups 2 Minutes of Power Snatches 95/65lb 1 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Pack your long socks or knee sleeves! We’re rope climbing today! [/creativ_alertbox] Skill 5×1 Rope Climb Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength […]

Skill  EMOM for 10 Minutes 1 Power Clean + 2 Split Jerks Today’s focus will be primarily on the split jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need […]

Skill 8×3 Strict Pull-Up with Pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the 3 reps […]

Skill EMOM for 10 Minutes [odd] 30 seconds of ring dips [even] 30 seconds of pistols We’re practicing two difficult skills today.The ring dip can be challenging as it demands quite a bit of strength.  You can use bands here or try some dips using parallettes or a set of boxes to replicate bar dips allowing […]