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WOD 5 Rounds for time 400M Run 30 Sit-ups 20 Kettlebell Swings 32/24 kg Workout notes: Our workout today is a time priority triplet.  5 rounds with running and conditioning movements puts this workout into the aerobic time domain.  Even though we’re looking for you to work at a sustainable pace throughout the workout you have […]

WOD AMRAP in 20 Minutes 5 Squat Snatch 115/85 lb 10 Toe-To Bar 15 Bar Facing Burpees Workout notes: For today’s workout we are dipping our toes into a longer time domain. At 20 minutes we’re working well into the oxidative spectrum so your scaling should reflect continuous effort for the duration of the workout. The […]

Skill 10×1 Deadlift Today we will be completing 10 heavy single deadlifts. This doesn’t necessarily mean you go up to max effort, 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 light enough that you are […]

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 10 rounds 20 seconds Hollow Rock or Hold 20 seconds Super Man Hold 20 seconds rest Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good […]

Skill 10×3 Strict Chest to Bar Pull-Ups Today we’re upping the ante with the strict pull-up and giving strict Chest-t0-Bar pull-ups a try.  If you are unable to actually make contact with your chest here just focus on pulling as high as you can for each rep. If 3 is too many you can complete […]

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

WOD AMRAP in 30 Minutes 200m Uneven Farmers Carry 30 Push-Ups 400m Run Workout Notes: Today’s workout is long. Approach your first round knowing that you will be working for quite awhile. The Farmers Carry weights are up to you, but you are encouraged to challenge yourself.  Choose two different weights of either dumbbells, kettlebells or […]