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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 […]

Skill EMOM for 10 Minutes Push Jerk + Split Jerk Working from the floor, perform the Push Jerk+Split Jerk barbell complex every  minute  for 10 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Strict Ring Dips [even] :30 Seconds Hollow Body Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute […]

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 […]

WOD for time 25 Strict Pull-Ups 50 Overhead Walking Lunge 45/35 lb plate 75 “Russian” Kettlebell Swings 32/24 kg 100 Air Squats Workout notes: We’re starting with the always difficult “strict” pull-up. What we’re looking for is a pull-up that starts from dead hang and does not include a kip or momentum transfer from the core. […]