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Skill EMOM for 10 Minutes 1 Power clean & 2 Split Jerk Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can […]

Skill EMOM for 10 Minutes [Odd] :30s of Double Unders [Even] :30s wall facing handstand hold In today’s skill work you have another opportunity to work on double unders. The skill can be very challenging if you are not familiar with the movement.  The skill can take some time to master and we have found the […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of L-Sit Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should […]

Strength Front Squat 5-5-5-5-5 Today we’re working up to a strong effort 5 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 […]

Skill EMOM for 10 Minutes 2 Power Snatch Perform two power snatches every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very […]

WOD for time 500M Uneven Farmer Carry 50 Burpee Box Jump Overs 24/20″ 1000M Run Workout notes: This workout is all about the big numbers and being outside!  The 500M run is all the way around the property starting and ending at the roll up door.  Challenge yourself with a difficult load for each arm and rotate […]

WOD AMRAP in 20 Minutes 10 Overhead Squat 115/75 lb 200M Run Workout notes: This is not your normal “Nancy”! In this version we’re suggesting increasing the load versus the famous HQ original but decreasing the reps in each round.  The 200M run will feel a little bit more like a recovery run but if you […]

Strength Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and […]

  WOD 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 […]