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WOD AMRAP in 30 Minutes 200m uneven farmer carry 30 one arm alternating cleans 20 goblet squats Workout notes We have a long duration workout on the menu today.  You’ll have thirty minutes to complete as many rounds and reps as possible of a farmer carry, clean and squat triplet.  You’ll need to grab two […]

SKILL Deadlift 2-2-2-2-2 Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on […]

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 Front Squat 3-3-3-3-3 Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if […]

Skill EMOM for 10 Minutes 1 power clean with pause at the knees + hang power clean We have ten opportunities to work on a two position clean for today’s skill work.  You’ll start by pulling the bar from the floor under control and pausing at the knees momentarily before finishing the rep.  Focus on […]

Skill 10×3 Strict Pull-Up with pause at top of pull-up 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. Don’t worry about pausing for an extended amount of time but just […]

WOD 2 Rounds for time 1000M Run 30 Clean & jerks 135/95 lb Workout notes Today’s workout is a simple couplet with 2K of running and an opportunity to attack “Grace” twice.   Start each round with a run down to the Cantrill sign and back.  When you return to the gym you’ll be tackling thirty […]

WOD 10 rounds of 90s on 90s off 9 Toe to-bar 12 Power snatch 75/55 lb Max reps burpees over the bar Workout notes We have an interval style workout on the menu today.  The workout is ten rounds of ninety seconds of work and ninety seconds of rest.  Each round starts with a small […]

Skill Every 90s for 10 rounds 20 seconds of drag rope double unders then 1 squat clean & jerk Today we have odd timing setup for our barbell work.  We’ll use a ninety second interval timer and you will have ten opportunities to work up to a strong effort clean & jerk. Be  Before each […]

Skill 8 Rounds of 20 Seconds arch hold 10 seconds hollow hold We are using the Tabata clock today for a short but high intensity bout of midline strength work. You will have four minutes to alternate between the arch and hollow hold at a 2:1 split.  In the arch, or superman, you should try […]