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Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of  two 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 proper […]

Skill EMOM for 10 Minutes Straight set of Handstand push-ups The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the […]

Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the […]

WOD for time* 1 Mile Run 30 Toe-To-Bar 100 Burpees *25 Minute time cap Workout notes: Today’s workout is another chipper like you saw yesterday but in a different modal domain.  Yesterday we started with the “warm up” row, transitioned to a weightlifting movement and finished with a strict strength movement. Today the buy in will be longer and […]

WOD 1000M Row 30 Power Cleans 185/135 lb 100 push-ups Workout notes: Today’s workout is a chipper! We start on the row and transition to the barbell and follow up with a large set of push-ups.  Going all out on the row is not suggested as there is quite a bit of work to do afterwards!  […]

Skill  Overhead Squat 3-3-3-3-3 Work up to a light to moderate load and perform 3 repetitions at a time.  The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the entire range of motion in each rep. If you have trouble with this movement […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Strict Ring Dips [even] :30 Seconds Hollow Body Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute […]

Skill EMOM for 10 Minutes Straight set of Kipping Chest To Bar Pull-Ups During your skill work practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work for only […]

Skill EMOM for 10 Minutes 1 Power Clean + 1 Hang Power Clean Spend 10 minutes working up to a power clean + hang power clean barbell complex.  The first lift will come from the floor and terminate at the shoulders.  Re-wrap your hook grip and bring the bar down the the hang position and […]