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Skill EMOM for 10 Minutes 1 Split Jerk Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are technically sound.   Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the […]

WOD 5 Rounds for time 30 Sit-Ups 20 Broad Jumps 6′ 100M Uneven Farmer Carry Workout notes: Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a […]

WOD AMRAP in 20 Minutes 3-5-7-9… Squat snatch 135/95 lb 200M Run after every round Workout notes:  This workout follows the same format as our workout last Saturday.  We have a difficult weightlifting movement with an ascending rep scheme. Last week we recommended heavy squat cleans.  The clean is more of a strength and power […]

Skill 10×1 Lunge Kick to Freestanding handstand 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 go all out in the […]

SKill Two rounds of Tabata alternating between Hollow Rocks Super Man Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure to […]

Skill Weighted Pull-Up 2-2-2-2-2 Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD for […]

Skill EMOM for 10 Minutes 1 Squat Clean Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the […]

Skill EMOM for 10 Minutes 10 Double unders + Straight Set of Kipping Toe-to-bar Today’s skill work will involve two movements.  Give yourself about 30-40 seconds to perform a set of double unders followed by a short set of toe-to-bar. If you have difficulty with the double under make scale the number down to a […]

WOD AMRAP in 25 Minutes 450M Run * 30 Push-Ups 30 Front Rack Walking Lunge with a dumbbell or kettlebell *450M Run is all the way around the complex Workout notes: At 25 minutes we are definitely talking about a workout in a longer time domain. You’ll end up with a high volume of running as […]