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WOD AMRAP in 20 Minutes 200M Run 20 Power Snatch 75/55 lb 20 Box Jump 24/20″ Workout notes Today’s workout is a long duration triplet with a light but difficult weightlifting movement. The benchmark load is on the lighter side but the rep count is high. Use a load light enough that you can maintain […]

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 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice 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 the height of your legs with each attempt.  Don’t go all out in the beginning and turn over […]

Skill Tabata Thrusters 95/65 lb Today’s skill work focuses on more of our “intensity training”.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off.  The total work time is short so you’ll want to start out at a strong but sustainable effort.  We’ll use traditional Tabata scoring for this so […]

Skill EMOM for 10 Minutes 30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows. Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set […]

Skill Front squat 3-3-3-3-3 Today we’re working up to a strong effort three 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 […]

WOD In teams of 2 or 3 AMRAP in 12.5 minutes of 10/7 calories each on the assault bike rest 5 minutes then AMRAP in 12.5 Minutes of 15/10 calories on the concept 2 rower Workout notes We have two monostructural movements in today’s workout. The total workout time is 30 minutes including both 12.5 […]

WOD AMRAP in 20 Minutes 50 Sit-ups 35 Wall ball shots 20/14 lb 10/9′ 20 Power Clean 135/95 lb Workout notes Today’s workout is a long duration metcon with a bodyweight movement and two weighted movements. We’re looking at a potentially high volume of reps of all three movements so break them up early and […]

Skill EMOM for 10 Minutes 1 Slow pull power clean + power clean Today’s skill work is a barbell complex with two styles of power clean. Start by pulling the bar from the floor keeping your hips low and back upright while practicing accelerating from the floor in a slow and controlled fashion. As the […]

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 […]