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Skill Tabata Push-Ups 1 Minute Rest Tabata Pull-Ups Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full […]

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 […]

WOD 3 Rounds for time 20 Pull-Ups 30 Overhead Walking Lunge Steps 45/35 lb Bumper Plate 400M Run Workout notes: Today we have task priority triplet with two overhead movements followed by a 400M Run. You can use this time to practice your kipping pull-ups or continue building strength by performing supine ring rows or strict […]

WOD AMRAP in 15 Minutes 5 Squat Cleans 155/105 lb 5 Lateral Burpees jumping over the barbell Workout notes: This amrap is a longer duration time priority workout. In a long workout like this you should be looking for a sustainable pace for most of the workout.  For most people that will mean pacing the […]

Skill EMOM for 10 Minutes 1 Squat Clean & Jerk For the skill work today you will be working with a moderate effort squat squat clean & jerk from the floor.  For each rep you’ll want to practice catching the bar with your elbows up and riding the bar down below parallel. Both movements in […]

Skill  Weighted Pull-Ups 5-5-5-5-5 Perform 5 sets of 5 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 or max […]

Skill EMOM for 10 Minutes 1 Hang Squat Snatch For the skill work today you will be working with a moderate effort squat snatch starting each rep from the hang. Start each rep from the hang and try to achieve a full depth squat at the bottom of every rep.  The overhead squat is a […]

Skill EMOM for 10 Minutes Straight set of Handstand Push-Ups In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]