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Skill EMOM for 10 Minutes Straight set of Chest to Bar Pull-Ups For this skill work you will be working on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can […]

Skill EMOM for 10 Minutes 1 Squat Clean + 2 Front Squats Work up to a moderate to strong effort squat clean + 2 front squats.   Start by working through the movement with an empty barbell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the […]

WOD for time 75 Kettlebell Swings 32/24kg 1 Mile Run 75 Kettlebell Swings 32/24kg Workout notes: Our workout today is a repeat with a twist! We tested this workout last year on August 20th. This time around we’ll change the benchmark weight to a heavier load.  If you are confident you would be able to […]

WOD AMRAP in 20 Minutes 4 Strict Pull-ups 7 Front Squat 185/135 lb 10 Burpees Workout notes: Today we have a longer workout with some interesting twists. Each round of this triplet starts with a difficult strength based bodyweight movement, transitions to a heavier weight lifting movement and finishes with a simple conditioning movement. The workout […]

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 EMOM for 10 Minutes 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 manage bringing the […]

Skill Two rounds of Tabata alternating between both movements L-seat Arch hold We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so we’ll have 16 […]

Skill EMOM for 10 Minutes 3 Power Cleans Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  For a power clean you’ll catch the bar […]

Skill 6×3 Strict weighted pull-up with pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Start with a very manageable weight and increase for every set […]