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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 Tabata Push-Ups 1 Minute Rest Tabata Pull-Ups Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full […]

Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep 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 […]

WOD 3 Rounds for time 20 Pull-Ups 30 Overhead Walking Lunge Steps 45/35 lb Bumper Plate 400M Run Workout notes: Today we have task priority triplet with two overhead movements followed by a 400M Run. You can use this time to practice your kipping pull-ups or continue building strength by performing supine ring rows or strict […]

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 […]