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Skill 7 Rounds of 30 Seconds air assault bike 30 seconds rest 30 seconds burpee pull-ups 30 seconds rest Today we’re working on the skill of  performing quick and explosive burpees as well as sustaining a strong effort on the bike. Use a pull-up bar that is outside of your reach and attempt to pass […]

Skill EMOM for 10 Minutes :30 seconds of pistols Pistols are a unique challenge.  They require a lot of mobility and strength in order to perform them to full depth. Today we will be tackling this difficult skill, luckily there are MANY ways to scale this movement.  You can use a box and perform high […]

Skill EMOM for 10 Minutes 1 Clean & 2 Split jerks Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to […]

WOD “Run Randy Run” for time 1 Mile run 75 Power Snatch 75/55 lb 1 Mile Run Workout notes In the hero workout “Randy” you perform a total of seventy-five snatches for time.  Today we are going to perform that number of snatches sandwiched between one mile runs.   The Rx weight is meant to be […]

WOD 5 Rounds of 3 minutes on 1 minute off 9 Push-Ups 6 Deadlifts 155/105 3 Hang power clean 155/105 lb Workout notes For today’s workout we have five, three minute intervals of work, with one minute rest.  Treat each work period as a mini amrap working through the triplet as many times as possible. […]

Skill EMOM for 10 Minutes [odd] Straight set of Toe-to-bar [even] 30s of arch hold We’re working on two basic gymnastic movements today.  For every odd minute attempt a straight set of kipping swings or toe-to-bar.   Start at a moderate effort and try to maintain the same number of reps for all five rounds.  On […]

Skill EMOM for 10 Minutes 1 Squat Snatch Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement […]

Skill EMOM for 10 Minutes 30 seconds of Handstand Push-Ups For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base […]

Skill Front squat 4-4-4-4-4 Work up to a strong effort four 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 […]

Skill EMOM for 10 Minutes [odd] 30s of double unders [even] 30s of strict pull-ups Today’s skill work gives you five opportunities each to work on two difficult skills.  Every odd minute attempt double unders for about thirty seconds.  If you are still working on the skill use this opportunity to stay relaxed and attempt […]