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WOD 10 rounds of 30 seconds on 30 seconds off at each station Sandbag cleans 100/70 lb Toe-to-bar Two arm dumbbell thrusters 50/35 lb Workout notes Today we have an interval style workout spanning a total of thirty minutes.  In each round you will have half of a minute to accumulate reps at each station […]

Skill 10×1 Rope Climb Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off […]

Skill Strict Press 2-2-2-2-2 Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to squeeze your glutes and legs right before you press to […]

Skill Deadlift 3-3-3-3-3 Work up to a strong effort set of 3 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 proper […]

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 […]

Skill EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk For this complex work with a weight light enough that you can clean it from the floor and catch in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and […]

WOD AMRAP in 20 Minutes 6 Strict Pull-ups 12 Overhead walking lunge steps with plate 45/35 lb 24 Air squats Workout notes We have a long duration triplet on the menu today. The workout starts with a small set of pull-ups and then transitions to overhead lunges with a plate before you end each round […]

WOD 10 rounds of 90 seconds work, 90 seconds rest In every work period complete 7 Clean & Jerks 155/105 lb then Max reps lateral burpees over the bar in remaining time Workout notes We’ll have thirty minutes on the clock today and a 1:1 work:rest ratio.  There will be ninety seconds in each work […]

SKILL EMOM for 10 Minutes 2 Squat snatches For today’s skill work we are working on snatch doubles.  Do your best to drop into as deep of a squat as possible for each repetition.  Shoulder mobility might be the limiting factor with how deep you are able to squat with a bar locked out overhead […]

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 you […]