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Skill EMOM for 10 Minutes Straight set of Kipping Handstand Push-Ups In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying […]

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 […]

Skill EMOM for 10 Minutes [odd] Chest-to-bar Pull-Ups [even] Rest For today’s skill work we are focusing on the Chest-to-bar Pull-up.  If you are ready for chest to bar pull-ups use as much of the minute as you would like to do as many pull-ups as you can. Watch your hands and switch to strict pull-ups or ring […]

Skill  EMOM for 10 Minutes 1 Hang Squat Clean We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the […]

WOD 12 rounds of 90 second intervals [odd] 15 Pull-Ups + 15 Kettlebell Swings 32/24kg [even] 200m Run Workout Notes: For today’s workout you will essentially be performing 12 short sprints. The goal in the odd minute will be to complete the 15 pull-ups and 15 swings as fast as possible.  Record your time for each […]

WOD 5 Rounds for time 5 Squat Clean Thruster 185/135 lb 75 Double under 400M Run Workout notes: Yesterday we featured heavy power cleans and today we are looking for a moderate weight squat clean thruster.  The weight you use can be challenging but shouldn’t get anywhere near a max effort thruster. In the squat clean […]

Skill 5×1 Rope Climb Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off […]

Skill Back Squat 10-10-10 Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at […]

Skill  10×1 Lunge Kick to Freestanding Handstand Hold OR Handstand Walk Practice Have some fun with the skill work today! 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 […]