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[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 […]

Skill 10×1 Wall walk with 10 Second Hold in wall facing Handstand There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have […]

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 not […]

WOD In front of a clock set for 12 minutes 1 minute of burpee pull-ups 1 minute of power snatch 75/55 lb 2 minute of burpee pull-ups 2 minute of power snatch 75/55 lb 3 minute of burpee pull-ups 3 minute of power snatch 75/55 lb Workout notes: This workout will be scored by your total number […]