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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 […]

WOD For Time: Run 800M 30 Squat Clean & Jerks 155/105 Run 800M Workout Notes: This is an adaptation of the classic workout “Grace” with some additional components.  The runs should be kept at good sustainable pace. The Squat Clean & Jerks are a highly technical movement and more efficient at moving heavier loads from […]

WOD For time 1000M row 100 Wall Ball Shots 20/14 lb 10/9′ Workout notes: Today’s workout as a very simple chipper but one that will most likely be very challenging.  The workout starts with a 1000M row. It’s usually not a good idea to attempt an all out effort in a workout like this so keep […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]