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WOD For Time 800M Run 40 Deadlifts 155/105lbs 30 Lateral burpees over the bar 20 Power Clean 155/105lbs Workout notes: The weight on your bar should be a lighter Deadlift but a heavier Power Clean.  If you are struggling to get through the Deadlift reps in sets of 5 or more, you have gone too heavy. […]

Skill 3×5 Strict Toes-To-Bar If you are not able to get your toes to the bar without kipping, work on bringing your knees up into a tuck position while hanging from the bar and the lift your feet as high as you are able. If you can get your toes to the bar focus on […]

EMOM for 10 Minutes 1 Squat clean + Split Jerk Work up to a moderate effort split jerk for the day and repeat that effort every minute for ten minutes. Start with a light load and add weight in small increments only if each lift is technically sound if you are new to the lift.  Focus on distributing […]

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 […]

Skill 3 Rounds not for time 90 Seconds plank Hold 60 Seconds Wall Facing Handstand Hold Today we’re working on two basic gymnastic skills.  Holding the plank with an active hollow position for up to 90 seconds/round.  If you need to, break up that work into a couple of sets for each round.   Do […]

Strength Back Squat 5-5-5-5-5 Work up to a strong effort set of 5 back squats.  Newer lifters should be starting with a light weight and increasing only if you are performing the lift correctly.  Practice pressing your knees out so they track over your feet and keep your torso at the same angle throughout the […]

WOD 3 Rounds for time 20 Toes-To-Bar 200M Uneven Farmer Carry 800M Run Workout notes: This workout falls in the longer duration category so most of your work should feel very aerobic. It won’t make sense to go all out on the Toes-To-Bar or Run as you most likely won’t be able to maintain a sprint pace for […]

WOD AMRAP in 25 Minutes 3 Heavy Deadlift Sustainable set of HSPU Rest 120 seconds Workout notes: Today’s workout will feel a little different than many of the metabolic conditioning workouts that you encounter.  For this workout you will be spending essentially the entire time working in an entirely anaerobic pathway.  Working a heavy 3 Rep deadlift […]

Skill AMRAP in 6 Minutes 30 Seconds Hollow Hold 30 Seconds Passive Squat Hold with Stretch For the skill work today credit yourself for one round when you complete a total of 30 seconds of each movement consecutively.  Most athletes will need to break up the movements at some point so remember that your 30 […]