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Strength Strict Press 1-1-1-1-1 Work up to a strong effort 1 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional![/creativ_alertbox] Skill Tabata Squats Active squat hold during rest period The Tabata interval is 8 20 second periods followed by 10 seconds rest.  Complete […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note we will have modified hours for Memorial Day weekend May 22-24 as many of hour coaches will be heading down to Del Mar for the California Regional! [/creativ_alertbox] Skill EMOM for 10 Minutes 1 Power Snatch + 1 Hang Squat Snatch Today’s lifting skill is a barbell complex of Power […]

Skill EMOM for 10 Minutes [odd] Chest-To-Bar Pull-Ups [even] Rest Use this time to work on improving your Chest-To-Bar Pull-Up, or Pull-Up by learning or refining your kip.  If you do not yet have a kipping pull-up make some attempts today or continue working on a pull-up progression that will improve your strength. Work for […]

Strength Back Squat 2-2-2-2-2 Today we’re performing 5 sets of 2 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper […]

WOD 5 Cycles each for time* 200M Run 12 Kettlebell Swings 32/24kg 15 Box Jumps 24/20″ *Rest 90 Seconds between attempts. 25 Minute Total Time Cap Workout notes: This workout might look a little different that what you have seen in the past.  The goal is to move through each cycle as a sprint, working continuously and as […]

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.  The  first scaling option to try would be supine ring rows or a […]

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 weight. […]

Skill 3×5 Wall Walk with 5 second hold at the top of your handstand. The skill work today is going to be a little deceiving! 5 wall walks in quick succession with a 5 second hold at the top of the handstand will be quite difficult for most athletes so rest adequately between sets.  Don’t […]