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Skill Front Squat 4-4-4-4-4 Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. […]

Skill 10×1 Wall walk with 10 Second Hold in wall facing Handstand. There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have […]

Skill 1-1-1-1-1 Power Clean Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the […]

WOD for time 1 Mile Run 50 Medicine Ball Cleans 1000M Run 100 Kettlebell Hang Snatch or Dumbbell Hang Snatch 450M Run Workout notes: Note that there is no “Rx” load for this workout! For medicine ball cleans you can go as heavy as 30lbs but even if you use a heavier ball than what you […]

WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 Deadlifts 225/155 lb 15 Bar Facing Burpees Workout notes: Today’s workout is longer and falls into the oxidative metabolic pathway but we have strict pull-ups and deadlifts that will be performed with a strong effort for most athletes.  Those movements will inevitably slow down the feel of this workout.  Concentrate […]

Skill EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat Today we work on the squat snatch.  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 work with that weight for for all ten repetitions.  Test the […]

Skill  EMOM for 10 Minutes [Odd]:30 Seconds L-Sit on Parallettes  or Seated Leg Raise [Even]:30 Seconds Alternating Pistols or High Box Step ups Most of us will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible.  If 30 seconds is beyond a max set break up […]

Strength  Deadlift 3-3-3-3-3 Work up to a strong effort set of  three 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 and work on […]

Skill EMOM for 10 Minutes Straight set of strict handstand push-ups Two weeks ago we worked on kipping hspu. This week we’re specifically targeting the movement in it’s strict form.  Strict hspu are more difficult so scale if you need to but keep the stimulus intact.  If you are just learning the movement using 1 […]