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Skill 1-1-1-1-1 Thruster Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, […]

Skill EMOM for 10 Minutes [Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups [Even] 30 Second Handstand Hold The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first master kipping […]

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 3 Rounds for reps: 2 Minutes of Power Cleans 135/95 lb 2 Minutes of Wall Ball Shots 20/14 lb 2 Minutes of Muscle Ups Workout Notes: This workout will be scored  in a “Fight Gone Bad” style, scoring your total number of repetitions completed in the entire 18 minutes of work.  It is possible […]

WOD AMRAP in 20 Minutes: 5 Strict Pull-Ups 10 One Arm Dumbbell Strict Press 45/30lbs 15 Goblet Squats 45/30lbs Workout Notes: Try to do dead hang pull-ups if you can!  Even if you are doing single pull-ups try to keep the movement strict.  A few good scaling options would be supine ring rows or a […]

Skill EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of Split position Work the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus an upright dip and drive.  Often slowing down the dip allows you to stay more upright in […]

Skill EMOM for 10 Minutes 1 Squat snatch w/ pause in the bottom of overhead squat Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Due to a common area plumbing issue water will be shut off to the entire building until the necessary repairs are completed. This means no drinking water or functioning bathroom. Please bring your own drinking water![/creativ_alertbox] Strength Front Squat 1-1-1-1-1 Work up to a strong effort front squat.  Start light and […]

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 […]