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SKILL 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase […]

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 […]

Skill 20 rounds of 10 seconds on 50 seconds off Air assault for calories Our skill work today is another round in our “intensity” progression.  You’ll have 20 attempts at 10 seconds to work on the air assault bike.  The intent of this skill work is to practice moving faster than you might normally when […]

Skill 5-5-5-5-5 Front Squat Today we’re working up to a strong effort 5 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 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 […]

WOD for time 75 alternating dumbbell snatch 50/35 lb 1 Mile run 75 alternating dumbbell snatch 50/35 lb Workout notes Today we have a difficult couplet that will fall into a longer time domain. We’ll start and finish the workout with two large sets of dumbbell snatches.  The benchmark load is on the lighter side […]

WOD 8 rounds of 2 minutes on 1 minute off [odd] AMRAP of 20 Double unders 10 sit-ups [even] AMRAP of 10 Hang power clean 155/105 lb 5 Thrusters 155/105 lb Workout notes Today we have a longer workout time with several short AMRAP’s in an interval format.  We’ll alternate between a two minute bodyweight […]

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 or a new 3RM, 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 […]

Skill Tabata Double unders Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump […]

Skill EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add weight to […]