Strength Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time. If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3.  Keep your back flat! WOD 5 Rounds for time 20 Kettlebell Snatch […]

Skill EMOM for 12 MinutesOdd Sustainable set of Kipping Pull-UpsEven Sustainable set of Handstand Push-Ups  Work on a repeatable number of each and try to perfect your technique.  Pull-ups can can kipping, butterfly or strict if you are still building strength.    The same goes for Handstand Push-Ups, do quality sets with a kip or […]

It’s Tuesday! Weightlifting class is at 5:30, WOD classes are at 4:45 and 6:30!   Strength 3×3 Front Squat ~ 80% of your 1RM Work up to about 80% of your 1RM front squat and perform 3 sets of 3 reps at that weight.  Continue working up to a new 1RM attempt if you have […]

Strength 8×3 Weighted Pull-Ups  Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.  WOD AMRAP in 12 Minutes 12 Push Press 115/75lbs15 Box Jump 24/20″ Off Ramp WOD Work the same movements today.  Ideally, choose a weight […]

Skill Rope Climbs! WOD Row 1K50 Sit-Ups50 Double-Unders40  Sit-Ups40 Alternating Dumbbell Snatch 40/30lbs 30 Sit-ups30 Toes -To-Bar20 Sit-Ups20 Dumbbell Overhead Walking Lunges 40/30lbs10 Sit-Ups10 Weighted Pistols 40/30lbs Off Ramp WOD Scaling options For double unders perform 150 single unders but make 1 double under attempt every 50 reps!  The Toes To Bar can be scaled to […]

WOD 5 Rounds for time 10 Burpee Pull-Ups20 Wall Ball Shots 20/14lbs400M Run No need to use a band! Just be sure to use a pull-up bar that allows you to jump and pull your chin over the bar! Off Ramp WOD 3 -5 Rounds for time   10 Burpee Pull-Ups20 Air Squats400M Run   […]

Strength Back Squat 3×3 ~ 80% of your 1RM  Try to add a few pounds from last time if you have seen this one before.   If you are new to the barbell movements start at a light weight and work up in small increments in sets of 3.  Work up to a moderately heavy weight. […]

Strength EMOM for 10 Minutes  Odd Sustainable set of Strict Pull-UpsEven Sustainable set of Double Unders Work on a number you can maintain for both movements!  Try to hold that number for all 5 rounds.  If you are still working the bands do a max set for each round.  If your max set is 5+ […]

Skill Tabata PistolsTabata Handtand Hold Scale pistols by holding onto support or doing high box step ups.  Handstand holds can be replaced with pike holds or scaled up to freestanding handstands. WOD 7 Rounds for Time15 Kettlebell Swings 32/24kg10 Deficit ” aka” Bear-Fighter Push-Ups 45lbs plates for Men, 25lbs plates for Women. * * Push-Up standards […]

Strength Split Jerk 3 @ 80-85% then 1RM. Work up to around 80-85% and make 3 lifts at that weight.  Continue working up to a 1RM attempt if time allows.  New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.    WOD […]