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Skill 7 Rounds of 30 seconds on each station Air assault for calories Rest Row for calories Rest We have something a little different on the menu for today’s skill work.  The skill you’re working on is intensity! We’ll have fourteen minutes total to work through seven rounds with a 1:1 work rest ration at […]

Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort […]

SKill With a 5 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken drag rope double unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a […]

Skill EMOM for 10 Minutes 2 Hang Power Cleans Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a […]

Skill EMOM for 10 Minutes Straight set of kipping toe to bar then 20 seconds of drag rope double unders Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a […]

WOD 3 rounds of the following 3 minutes to run 400M 3 minutes to row 500M 3 minutes to bike 1000M 3 minutes to complete 30 burpees Workout notes Today’s workout is a three round workout with twelve minutes per round clocking in at thirty-six total minutes.  There is not prescribed rest but if you […]

WOD 2 rounds for time 100 alternating dumbbell cleans 50/35 lb 50 box jumps 24/20 lb 1000M run For today’s workout we have a longer duration two round triplet with large sets of dumbbell cleans and box jumps as well as a short run.  You are starting in the gym working through the cleans and […]

Skill EMOM for 10 minutes 1 Squat clean & jerk Spend some time working on the clean & jerk today.   The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift […]

SKILL EMOM for 10 Minutes 30 seconds of strict handstand push-ups Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position […]

SKILL EMOM for 10 minutes 15 seconds TnG power snatch 45 seconds rest For our skill work today we’re focusing on barbell cycling with light weights.  The goal for each round will be to spend all of the fifteen seconds cycling snatches.  Target a load that is in the 50% range of your 1RM.  6-7 […]