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WOD AMRAP in 20 Minutes 9 Toe-to-bar 12 Push-ups 15 Box jumps 24/20 ” Workout notes Today’s workout is a long duration time priority triplet.  The workout starts with a small set of toe to bar but the volume will accumulate quickly so be conservative and break up each round as needed to keep your […]

Skill Clean & Jerk 1-1-1-1-1 Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very […]

Skill 5 Rounds of 30 seconds V-ups 60 seconds rest This skill work is several difficult rounds of a classic core building exercise. You will have five opportunities to complete as many V-ups as possible in thirty seconds with a minute of rest between rounds.  Do your best to reach as high as possible towards […]

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 Two rounds of tabata alternating between Double Unders Chest to bar pull-ups The tabata interval is eight rounds of twenty seconds of work and ten seconds of rest.  Today’s skill work will be a total of sixteen rounds alternating between two movements.  If you are new to double unders use this opportunity to practice […]

EMOM for 10 Minutes 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 […]

WOD 4 Rounds for time 75 Squats 50 M L-Arm pinch plate 25/15 lb 50 M R-Arm pinch plate 25/15 lb 25 Burpees Workout notes Today’s workout is a triplet with a large number of reps of both squats and burpees.  We’re pairing those movements with a difficult “pinch-plate” carry.  Hold a bumper plate at […]

WOD 1000M Run 50 alternating dumbbell snatch 50/35 lb 100 see the lights sit-ups 15/10 lb 50 alternating dumbbell snatch 50/35 lb 1000M Run Workout notes Today we have a pyramid style chipper with large sets of snatches and sit-ups. In total we will be doing a hundred of each sandwiched between one-thousand meter runs. […]

Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over […]

Skill Front squat 2-2-2-2-2 Work up to a strong effort 2 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 […]