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Skill Back Squat 7-7-7 Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few […]

Skill EMOM for 10 minutes Hang power snatch from above the knees Today’s skill work focuses on the difficult barbell snatch.   Start by deadlifting the bar to the hips and then descend into your start position for the hang snatch by working backwards through the second pull.  First, bend at the knees while keeping the […]

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 1 Hang Squat Clean We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the […]

WOD for time 10 alternating dumbbell power cleans 50/35 lb 400M Run 20 alternating dumbbell power cleans 50/35 lb 400M Run 30 alternating dumbbell power cleans 50/35 lb 400M Run 40 alternating dumbbell power cleans 50/35 lb 400M Run 50 alternating dumbbell power cleans 50/35 lb Workout notes Today we have a higher volume, long […]

WOD In teams of 2 or 3 AMRAP in 30 Minutes 200M Sandbag bear hug carry 100/70 lbs 30 Thrusters 95/65 lb Workout notes We’ll be tackling today’s workout in pairs or in groups of three.  Grab a sandbag and setup a barbell with a weight that you and your partner(s) can agree on.  Start […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up […]

Skill 1RM strict weighted pull-up Work up to a strong effort single weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping […]

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 […]