Skill Rope Climbs!  Make at least 5 attempts at rope climbs or work on your pulling strength.  There are several ways to climb the rope!  Try a new wrap method and find out what works best for you.     WOD 3 rounds  of 200M Double Dumbbell Farmer Carry 40/30lbs20 Burpee Then  30 Double Dumbbell […]

Strength Snatch! WOD AMRAP in 20 Minutes of  400M Run15 Pull-Ups5 Squat Snatch 135/95lbs Off Ramp WOD AMRAP 15-20 Minutes 400M Run15 Pull-Ups10 Hang Squat Snatch 45/35lbs Start with an empty barbell and perform a hang power snatch+overhead squat.   Work on riding the bar down into a full squat with arms externally rotated and […]

Strength 1RM Push Press  Work up to a 1RM push press.  Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise.   New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment. WOD 10 Rounds for Time […]

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. […]