WOD 12 rounds of 90 second intervals [odd] 15 Pull-Ups + 15 Kettlebell Swings 32/24kg [even] 200m Run Workout Notes: For today’s workout you will essentially be performing 12 short sprints. The goal in the odd minute will be to complete the 15 pull-ups and 15 swings as fast as possible.  Record your time for each […]

Skill  10×1 Lunge Kick to Freestanding Handstand Hold OR Handstand Walk Practice Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t […]

Skill 8×2 Deadlift Today we are working with some heavy deadlifts.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. You can choose to go with one weight for 8 sets of 2 or you can add weight every set and […]

Skill EMOM for 10 Minutes [odd] :30s Toes-to-bar [even] :30s Plank hold It’s midline madness for our skill work today! For 10 minutes you will be alternating between toes-to-bar and plank holds for 5 rounds of each movement. During every odd minute perform 30 seconds of toes-to-bar. Feel free to bump the numbers up from what […]

WOD  For time 60 Wall Ball Shots 20/14lb to 10/9′ 500m Run 40 Burpees 500m Run 60 Kettlebell Swings 32/24kg Workout Notes: Today’s workout is a chipper. You will start with a large number of wall ball shots and end with a big set of kettlebell swings.  Break up both movements as needed to allow yourself […]

Skill EMOM for 10 Minutes 1 Squat Clean Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as […]

Skill EMOM for 10 Minutes Straight set of Kipping Pull-Ups Spend ten minutes workout on a straight set of kipping pull-ups.  If you are able to perform kipping pull-ups attempt to hold the same number across all ten minutes. That means starting easy and making sure you don’t hit failure early on.  Remember each round increases […]

Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort […]

Skill Two rounds of Tabata Alternating between Double Unders L-sit or L-hang The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval. If you are still […]

Skill Front Squat 2RM Spend today working up to a 2RM front squat. New lifters can work up to a moderately heavy double for the day and perform multiple sets at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be […]