Skill Weighted Pull-Up 2-2-2-2-2 Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD for […]

Skill EMOM for 10 Minutes 1 Squat Clean Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the […]

Skill EMOM for 10 Minutes 10 Double unders + Straight Set of Kipping Toe-to-bar Today’s skill work will involve two movements.  Give yourself about 30-40 seconds to perform a set of double unders followed by a short set of toe-to-bar. If you have difficulty with the double under make scale the number down to a […]

WOD AMRAP in 25 Minutes 450M Run * 30 Push-Ups 30 Front Rack Walking Lunge with a dumbbell or kettlebell *450M Run is all the way around the complex Workout notes: At 25 minutes we are definitely talking about a workout in a longer time domain. You’ll end up with a high volume of running as […]

WOD AMRAP in 20 Minutes 3-5-7-9-11 … Squat clean 205/145 lb 200M Run after every round Workout notes: The “Rx” suggestion for this workout is quite heavy! Work up to a weight that is slightly above what you might normally use in a metcon. If you are using percentages warm up to something above the 60% […]

Skill EMOM for 10 Minutes Power Snatch + Hang Squat Snatch Review the power snatch and squat snatch. We have the power snatch in today’s workout so start thinking about what weight you want to use during the WOD. In the power snatch you specifically catch the bar above parallel and in a partial squat.  Re-grip […]

Skill 10×1 Lunge Kick to Freestanding handstand 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 go all out in the […]

Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of  two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill EMOM for 10 Minutes Straight set of Handstand push-ups The strength and skill 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 base skills, scale the movement to one that gets you working on the […]