EMOM for 10 Minutes Straight set of Kipping Handstand Push-Up In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to […]

EMOM for 10 Minutes 1 Hang Squat Snatch from below the knees Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. […]

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 […]

Strength EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]

Skill EMOM for 10 Minutes [odd] :30s Handstand Hold [even] :30s One Legged Squats In todays skill work we are working on two difficult gymnastic skills.  With handstand holds we’re looking for a tight hollow position while getting as close to the wall as possible while facing the wall.  You can try walking up the […]

Skill EMOM for 10 Minutes [odd] Straight set of Toe-To-Bar [even] :30 Seconds of Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: Daylight savings begins today! Please set your clocks forward 1 hour! [/creativ_alertbox] WOD 4 Rounds for reps of 2 Minutes of rowing for calories 1 Minute of front squats 115/75 lb 1 Minute of ring dips 2 Minutes rest Workout notes: For this workout we will be scoring as you would “Fight […]

Skill 10 minutes Kipping swings and/or Muscle Up transition practice Work on practicing your kipping swing by performing sets of 5-10 reps alternating between hollow and arch position while hanging on the bar.  Mastering that skill is an essential first step to getting a kipping pull up, or muscle up.  Note that to get a […]