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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 […]

Strength EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]

Skill EMOM for 10 Minutes [odd] :30s Handstand Hold [even] :30s One Legged Squats In todays skill work we are working on two difficult gymnastic skills.  With handstand holds we’re looking for a tight hollow position while getting as close to the wall as possible while facing the wall.  You can try walking up the […]

Skill EMOM for 10 Minutes [odd] Straight set of Toe-To-Bar [even] :30 Seconds of Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: Daylight savings begins today! Please set your clocks forward 1 hour! [/creativ_alertbox] WOD 4 Rounds for reps of 2 Minutes of rowing for calories 1 Minute of front squats 115/75 lb 1 Minute of ring dips 2 Minutes rest Workout notes: For this workout we will be scoring as you would “Fight […]

Skill 10 minutes Kipping swings and/or Muscle Up transition practice Work on practicing your kipping swing by performing sets of 5-10 reps alternating between hollow and arch position while hanging on the bar.  Mastering that skill is an essential first step to getting a kipping pull up, or muscle up.  Note that to get a […]

Skill EMOM for 10 Minutes Power Clean + Push Press + Split Jerk Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find […]

Skill EMOM for 10 Minutes Squat Snatch + 2 Overhead Squats Our skill work today is to perform a squat snatch and follow that with two more overhead squats. First review the snatch with a pvc or unloaded barbell.  If you are new to the lift keep the load light throughout and work on achieving […]

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 is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the […]