WOD for time 800M Run 150 Double Unders 15 Clean & Jerks 155/105 lb 400M Run 100 Double Unders 10 Clean & Jerks 155/105 lb 200M Run 50 Double Unders 5 Clean & Jerks 155/105 lb Workout notes: Today we have a 3 round workout with a descending rep scheme. The workout has multiple difficult […]

Strength 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 Tabata Hollow Rocks There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds. Metcon AMRAP in 10 Minutes Squat Clean Thrusters […]

Skill EMOM for 10 Minutes 2 Power Snatch Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very […]

Strength Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar […]

Strength Strict Pull-Up with Pause at top of pull-up 8×3 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 still unable to perform strict pull-ups, practice holding at […]

WOD 2 Rounds for time 150 Double Unders 1 Mile Run 50 Kettlebell Swings 32/24 kg Workout notes: The total volume of this workout should clue you in to the fact the we will be working in a longer time domain today. Even though you are looking at a two round workout establish an power output that […]

WOD AMRAP in 20 Minutes 10 Sumo Deadlift High-Pull 95/65 lb 200M Run 15 Power Snatch 95/65 lb 200M Run 20 Overhead Squat 95/65 lb 200M Run Workout notes: Today’s workout is a complex of sorts.  The workout is 20 minutes long and you are working on three different barbell movements starting with the sumo deadlift […]

HiSkill EMOM for 10 1 Push Jerk + Split Jerk Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work […]