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Skill EMOM for 10 Minutes 20 seconds of Kipping pull-ups then 20 seconds of double unders We’re working on two difficult skills today.  You will have ten rounds to work on the kipping pull-up or kipping swing as well as  double unders.  Twenty seconds should give you you enough time to work on one strong […]

Skill Front squat w/2 second pause in bottom of squat 2-2-2 Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets […]

WOD Every 5 Minutes for 6 rounds* Each round for time 400M Run 15 Burpees to a plate *Start rounds at at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 on the clock. Workout notes For this workout you will record the time of each attempt of running and burpees.  This workout is interval training in […]

WOD Tabata Row for calories Tabata Alternating dumbbell snatch 50/35 lb Tabata Box Jumps 24/20″ Tabata Thrusters 45/35 lb One minute rest between tabatas Workout notes We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for a […]

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 Deadlift 1-1-1-1-1 Work up to a heavy single deadlift today.  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 proper body […]

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 […]

SKILL EMOM for 10 Minutes Slow pull power clean + split jerk Today’s workout has us practicing using some control in the first pull of the power clean as well as a little bit of split jerk technique.  Start by setting up for a clean and then pull the bar off of the floor in […]

SKILL EMOM for 10 Minutes Straight set of Toe-to-bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember […]

WOD 5 Rounds with one minute on each station Row for calories Rest Sandbag squat clean over the shoulder 100/70 lb Rest Push-ups Rest Workout notes We’ll have thirty minutes on the clock for today’s interval style workout.  You’ll have five opportunities to work at each of three stations for one minute with an equal […]