WOD AMRAP in 25 Minutes 200M Uneven Farmer Carry 10 Burpee Box Jumps 24/20″ 20 Wall Ball Shots 20/14 lb 10/9 ‘ Workout notes: This workout is a longer duration workout so coupled with the farmer carry it will come at pretty low intensity.  The farmer carry does not have a prescribed weight but you are encouraged […]

Skill EMOM for 10 Minutes Straight set of Kipping Chest-to-bar Pull-ups For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds […]

Skill Front Squat 4-4-4-4-4   Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over […]

Skill 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 […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of L-Sit Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should […]

Strength Deadlift 4-4-4-4-4 Work up to a strong effort set of 4 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Remember to maintain your posture as you progress though each set of four and as you increase in weight. This rep […]

WOD For Time 800M Run 35 Overhead Squats 95/65 lb 400M Run 25 Overhead Squats 95/65 lb 200M Run 15 Overhead Squats 95/65 lb Workout notes: This workout includes the difficult overhead squat.  We have an equal number of reps to the classic benchmark “Nancy” but with less total running and done in 3 rounds. We […]

WOD AMRAP in 20 Minutes 5 Left Arm Kettlebell Thruster 24/16 kg 5 Right Arm Kettlebell Thruster 24/16 kg 5 Deadlift 225/155 lb 15 Toes-To-Bar Workout notes: For the kettlebell thruster you will need to practice performing a kettlebell clean or squat clean in order to rack the kettlebell to perform the thruster.  Pay close attention […]

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