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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 […]

WOD 4 Rounds for time 15 Burpee Pull-ups 200M Uneven Farmer Carry 25 Box Jumps 24/20″ Workout notes: For the burpee pull-up look for a pull-up bar that is just outside of your reach and perform each by jumping as high as possible and finishing with a strict pull-up.  Most athletes find that a “mixed” grip […]

WOD For time: Row 1000M then 3 Rounds of 5 Thrusters 135/95 lb 15 Toe-To-Bar Workout notes: This workout is formatted a little bit like the classic benchmark workout Jackie in that we have a 1000M “warm-up” row.  The row will most likely take up a significant portion of your workout but sprinting during that part […]

Strength Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and […]

Strength Squat Clean 1-1-1-1-1 Today we’re working on 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 bottom of your […]