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Strength 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 7 rounds […]

Strength EMOM for 10 Minutes 1 Power Clean + 2 Split Jerk Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can […]

Skill EMOM for 10 Minutes 1 Hang Squat Snatch + 1 Overhead Squat The skill work today has you working on two variants of the snatch.  We’re starting from the hang position and trying catch the barbell overhead and ride it down into a squat. When you have completed that rep descend into another overhead […]

Skill 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 […]

Strength Weighted Pull-Ups 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 Tabata […]

WOD 3 Rounds of the following for Reps 2 Minutes of 9 Hang Cleans 155/105 lb 6 Push Jerks 155/105 lb 2 Minutes of Rowing for Calories 2 Minutes of Rest Workout notes: This workout will be scored “Fight Gone Bad” style by counting your total repetitions for the entire workout.  Start by accumulating reps with […]

WOD 7 Rounds for time and load 7 Deadlift ~ 65% of 1RM 7 Strict Pull-Ups Workout notes: The recommendation for this workout is choose a deadlift weight that is based on a percentage of your 1RM. Choose a weight that might be slightly heavier than what you would use in a faster moving metcon. Keeping […]

Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back […]

Power Clean 1-1-1-1-1 Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the bar […]