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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 5 Rounds for Time 400M Run 10 Two Arm Burpee Dumbbell Deadlift 45/30lbs 10 Two Arm Dumbbell Push press 45/30lbs 10 Two Arm Dumbbell Front Squats 45/30lbs Workout notes: The workout will require two dumbbells that you will be tied to for three consecutive movements.  The limiting factor for most people will be  most likely be […]

Skill Run 1 Mile Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD “Jackie” For time 1000M Row 50 Thrusters 45/45lbs 30 Pull-Ups Workout notes: This workout requires just a rower, empty […]

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. If you participated in the skill work yesterday you were working on power snatching 3 reps from the floor at a light weight.  For this […]

Skill EMOM for 10 Minutes 3 Power Snatch Perform 3 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. These can be “touch and go” or one at a time but do them in quick succession so you are looking at […]

Skill EMOM for 10 Minutes [odd] Chest-To-Bar Pull-Ups [even] :30 Second Handstand Hold Use this time to work on improving your Kipping pull-up by learning or refining your kip.  Perform one sub-maximal set each round working on coordination and timing of your reps.  Scale down to chin over bar pull-ups or strict pull-ups with a band […]

Strength EMOM for 10 Minutes 1 Squat Clean For the skill work today we’ll be working up to a moderate weight squat clean. You’ll perform one repetition every minute.  Pull  from the floor practice fast elbows while you catch the clean in the bottom of your squat. If you are new to the lift work on […]

Strength  EMOM for 10 Minutes 3 Hang Power Clean Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in […]

WOD 10 Rounds for load and time 6 Heavy Front Rack Walking Lunge Steps 6 Strict Pull-Ups Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a power clean weight that is around 70-75% of your […]