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Strength Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar […]

Strength Strict Pull-Up with Pause at top of pull-up 8×3 Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are still unable to perform strict pull-ups, practice holding at […]

WOD 2 Rounds for time 150 Double Unders 1 Mile Run 50 Kettlebell Swings 32/24 kg Workout notes: The total volume of this workout should clue you in to the fact the we will be working in a longer time domain today. Even though you are looking at a two round workout establish an power output that […]

WOD AMRAP in 20 Minutes 10 Sumo Deadlift High-Pull 95/65 lb 200M Run 15 Power Snatch 95/65 lb 200M Run 20 Overhead Squat 95/65 lb 200M Run Workout notes: Today’s workout is a complex of sorts.  The workout is 20 minutes long and you are working on three different barbell movements starting with the sumo deadlift […]

HiSkill EMOM for 10 1 Push Jerk + Split Jerk Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work […]

Skill Tabata Handstand Hold or Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra […]

Skill EMOM for 10 Minutes [odd] Straight set of Ring Dips [even] Double Unders   Spend 10 minutes working on ring or bar dips as well as double unders.  In every odd minute perform a potentially sustainable set of ring dips. If you are new to the skill performing strict bar or strict ring dips […]

Strength  Back Squat 10-10-10-10-10 Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range might be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment at the top of each rep and grab a few slow […]

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 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 and squat clean the bar.  Practice […]