WOD AMRAP in 20 Minutes 12 Deadlift 155/105 9 Hang Clean 155/105 6 Push Jerks 155/105 400M Run Workout Notes: This workout is adaptation of the Hero workout DT, which honors USAF S.Sgt Timothy P. Davis.  The strategy of a longer time domain workout like this will be to avoid going out too hard on […]

Strength Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet. WOD AMRAP in […]

Skill EMOM for 10 Minutes 3 Overhead Squat Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that […]

Skill EMOM for 10 Minutes Hang Power Clean + Push Press Todays skill work is a hang power clean + push press. The limiting factor here will be the push press.  Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you […]

Skill 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. WOD AMRAP in 10 Minutes 15 Thrusters 95/65lbs 45 Double Unders Workout […]

Skill 5 x 1 Minute Weighted plank holds Perform 5 rounds of weighted plank holds with a partner helping you load a plate onto your back while you are in a locked out plank hold.  Use the weight to slightly increase the level of difficulty but be sure not to overload the weight such that […]

WOD  For time 400M Run 15 Front Squat 185/125lbs 400M Run 12 Front Squat 185/125lbs 400M Run 9 Front Squat 185/125lbs 400M Run 6 Front Squat 185/125lbs 400M Run 3 Front Squat 185/125lbs Workout notes: Note that the “Rx” weight is on the heavier end so if you are thinking about adding some more weight to […]

WOD AMRAP in 20 Minutes 15 Box Jump 24/20″ 12 Toe-To-Bar 9 Two-Arm Dumbbell Push Press 45/30lb Workout notes:  Choose a box that you are comfortable jumping to for the entire workout. If rebounding each jump is not sustainable try to jump up, step down so that you can keep moving at a consistent pace. Knees […]

Strength Back Squat 3-3-3-3-3 Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat […]