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Skill EMOM for 10 Minutes [odd] 30 Seconds of Supine Ring Rows [even] 30 seconds of Hollow Rocks Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent […]

Strength Back Squat 1-1-1-1-1 Spend some time working up to a strong effort 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 squat […]

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 EMOM for 10 Minutes 1 Squat Clean Perform 1 Squat Clean every minute for 10 minutes. This should be a heavier weight than what you would use in a metcon as long as your familiar with the movement.  If you are new to the movement, focus on power cleaning the weight and then ride […]

WOD AMRAP in 4 Minutes Squat Snatch ~ 60% Rest 2 Minutes AMRAP in 4 Minutes Muscle Ups Rest 2 Minutes For time Run 800M Workout Notes:  The format for this workout is similar to one we did on 7/26. These are short AMRAPs for each movement separated with rest intervals so they should be treated […]

WOD AMRAP in 20 Minutes 12 Deadlift 155/105 9 Hang Clean 155/105 6 Push Jerks 155/105 400M Run Workout Notes: This workout is adaptation of the Hero workout DT, which honors USAF S.Sgt Timothy P. Davis.  The strategy of a longer time domain workout like this will be to avoid going out too hard on […]

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 AMRAP in […]

Skill EMOM for 10 Minutes 3 Overhead Squat Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that […]

Skill EMOM for 10 Minutes Hang Power Clean + Push Press Todays skill work is a hang power clean + push press. The limiting factor here will be the push press.  Choose a weight that you can maintain through all 10 minutes. If you choose to add weight as you go make sure that you […]