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Skilll 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 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 5 […]

WOD for time 21-15-9 Deadlift 225/155lbs Box Jump 24/20″ Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course […]

WOD AMRAP in 20 Minutes 50 Sit-Ups 40 Walking Lunge Steps 30 Push-Ups 20 Pull-Ups Workout notes: We’re working with all bodyweight movements today so the only equipment you will need will be an abmat for sit-ups and an assistance band for pull-ups if you need one. Push-up should be scaled first by working from your […]

EMOM for 5 Minutes 1 Snatch w/pause in the bottom of overhead squat then 10 Minutes to work up to a strong effort Snatch Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that […]

Skill EMOM for 10 Minutes [Odd] :30 Kipping Handstand Push-Up [Even] :30 Seconds of L-Seat on the floor In this skillwork you will be attempting a set of handstand push-ups every other minute for 10 minutes for a total of 5 rounds.  This is a higher skill gymnastic movement that requires a lot of upper body […]

Strength Back Squat 5-5-5 Workout up to a moderate weight back squat and perform 3 sets of 5 at the same weight across all 3 sets.  Shoot for about  75% of your 1RM if you are looking for a percentage.  In this format you shouldn’t be approaching failure but working on sustainable sets.  Take your time […]

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

Strength Power Clean & Push Press 1-1-1-1-1 Working from the floor, spend some time working up to a strong effort Push Press.  The skill work today will serve as a warm up and review of the power clean as well as testing a heavy push press.  You don’t need to necessarily go for a max lift today but […]