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SKILL EMOM for 10 Minutes 1 Power Clean + 3 Front Squats Our skill work today is a barbell complex with two movements.  In every round you’ll complete a power clean and then a set of three front squats.  The power clean starts by pulling the bar from the floor and catching in a partial […]

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 […]

WOD AMRAP in 30 Minutes 12 Strict pull-up 21 Front squat 135/95 lb 400M Run Workout notes Today’s workout is a long duration triplet with a difficult rep scheme.  Each round starts with a fairly large set of strict pull-ups most of us will need to break up the pull-ups into several small sets adding […]

WOD 6 Rounds of 1 minute on each station Toe-to-bar Double under Push-up Rest WORKOUT NOTES Today’s workout will be scored by the total number reps you complete across all six rounds.  Scale the toe-to-bar to a hanging knee raise, v-ups or even sit-ups if toe-to-bar is not an option.  Do your best to avoid […]

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. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning […]

Skill Front Squat 1-1-1-1-1 Today we’re working up to a strong effort 1 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]

Skill 5 attempts at a Handstand hold w/ 10 shoulder taps Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter […]

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 Every 90s for 12 rounds 20 Double unders then 1 squat clean Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort squat clean.  Start each round with an easy set of […]

WOD 10 Rounds of 1.5 Minutes on 1.5 Minutes off (odd) 10 Sandbag cleans 100/70 lb Max calorie row (even) 10 Two arm burpee dumbbell deadlift 50/35 lb Max calorie air assault Workout notes We’ll use a ninety second timer for today’s workout along with a 1:1 work rest ratio.  We have thirty minutes on […]