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 […]

Skill/Strength EMOM for 20 MinutesOdd 3 Power Clean ~ 70% Even Sustainable set of Toes-To-Bar Practice catching the barbell in a “partial” squat.  Work on catching the bar deeper into your squat as it gets heavier and fatigue starts to set in.  For the even minutes work on stringing together Toes-To-Bar or Knee-Tucks.  WOD AMRAP in […]

HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TODAY! Tryouts will start promptly at 11AM, please show up at 10:30 to warm up and go over the movement standards. When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM! Strength 1RM Overhead Squat New lifters should be performing […]

HOLIDAY PARTY and SACTOWN THROWDOWN TRYOUTS ARE TOMORROW! Tryouts will start promptly at 11AM. When we are done with the tryouts we’ll head over to the Graduate for some drinks around 3PM.   Skill E2MOM For 16 Minutes 3 Power Snatch If you’ve seen this one before try to add a few pounds from last […]

We’ll be holding tryouts for the 2014 Sactown Throwdown this weekend at 11AM!  The Saturday 10:30 weightlifting class will be cancelled so we can setup and get the workouts in! 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 […]

Skill EMOM for 10 Minutes Odd Sustainable set of Handstand Push-UpsEven Sustainable Set of Double Unders Talk to your coach about an appropriate way to scale Handstand Push-Ups.  You can use this time to improve your strength by performing pike push-ups or work on kipping from a headstand.   Choose a challenging number of double […]

Strength E2MOM 14 minutes  3 Squat Cleans ~ 70% of your 1RM  New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom.  WOD 3 Rounds for time of 10 Power Cleans […]