WOD  AMRAP in 25 Minutes 10 Burpees 15 Kettlebell Swings 32/24kg 20 Thrusters 45/35lb Workout Notes: Today our AMRAP is on the much longer side.  Set your pace from the start to a speed that you feel you could maintain for most of the 25 minutes.  The kettlebell weight is the same weight that is normally prescribed, scale […]

Skill EMOM for 10 Minutes 30 seconds of Handstand Push-Ups For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill suggested minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the […]

Skill EMOM for 10 Minutes 1 Snatch + 2 Overhead Squats Today our skill work is the snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar […]

Skill  EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of split position Work on the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive.  In the split position make sure you are distributing your weight […]

Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

WOD Every 5 Minutes for 6 rounds* Each round for time 400M Run 15 Burpees to a plate *Start rounds at at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 on the clock. Workout: For this workout you will record the time of each attempt of running and burpees.  This workout is interval training in a short time […]

Skill 1 RM Squat Snatch For today’s skill work we are working up to a one rep max squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new […]

Skill 3 Rounds of 30 Second L-Hang 1 Minute Arch Hold 2 Minute Plank Hold Take as much time as you need to to accumulate the time at each station and rest between movements as needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg or holding […]

Skill EMOM for 10 Minutes 1 Power Clean + 3 Front Squats We’ve got a barbell complex on the menu today.  For the power clean you will catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little […]

Skill Deadlift 3-3-3-3-3 Today we will be completing 5 sets of 3 deadlifts.  You can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and work on proper […]