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Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight. […]

Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

WOD For time 30-20-10 Thruster 75/55 lb 10-20-30 Alternating Dumbbell Snatch 45/30 lb Workout notes: Today we have a task priority couplet with two weighted movements. Both compliment each other in that the primary muscle chain that generates the force for each movement are opposite of each other.  You will likely feel like you are not […]

WOD 3 Rounds for time 400M Run 21 Toes-To-Bar 7 Power Snatch 135/95 lb Workout notes: Today’s workout is a triplet. We have 3 movements that compliment each other and we are tasked with completing 3 rounds total.  The suggested  weight on the snatch should be one that you can comfortably catch in a partial squat with both […]

Skill Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.   WOD AMRAP […]

Skill EMOM for 10 Minutes 3 Overhead Squat Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that […]

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 With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

Skill Max Effort Weighted Pull-Up Work up to a strong effort weighted pull-up for the day.  Use any grip you like but keep the movement as strict as possible.  If you have been working the bands and rows for a while make an attempt at a strict or kipping pull-up and then continue with 5-7 […]