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Strength Hang Squat Clean & Jerk 1-1-1-1-1 Spend some time working up to a strong effort Hang Squat Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should […]

Skill “Unbroken Double Under Pyramid” With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid You must complete each round “Unbroken” to move up each step of the pyramid.  Choose a rep scheme that makes the first round attainable and attempt a challenging number at the higher rounds.  Rest as much […]

Strength 3-3-3-3-3 Weighted Pull-Ups Perform 5 sets of 3 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. WOD “The […]

WOD AMRAP in 18 Minutes 400M Run 90 Seconds Rest 4 Minutes Rest then 6 Rounds Row 90 Seconds for Calories Rest 90 Seconds Workout notes: Todays workout(s) are two bouts of high intensity intervals.  The idea is to challenge yourself with each interval and attempt a pace that is outside of your comfort zone.  Given the […]

WOD AMRAP in 20 Minutes 5 CTB Pull-Ups 10 Burpees 15 Wall Ball Shots 20/14lbs Workout Notes: For a 2o minute AMRAP like this one the best strategy is usually to find a moderate pace through the first round and keep moving at that pace for the entire workout.  If you do want to go all out you’ll […]

Skill Run 1 Mile Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD AMRAP in 10 Minutes 5 Front Squat 185/125 5 Handstand Push-Ups Workout notes: Today’s workout has some very difficult […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 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 five and as you increase in […]

Strength EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]

Skill Tabata Handstand Hold or Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand or handstand walk during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds, add in […]