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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 […]

Skill 3 Rounds not for time 90 Seconds plank Hold 60 Seconds Wall Facing Handstand Hold Today we’re working on two basic gymnastic skills.  Holding the plank with an active hollow position for up to 90 seconds/round.  If you need to, break up that work into a couple of sets for each round.   Do […]

Strength Back Squat 5-5-5-5-5 Work up to a strong effort set of 5 back squats.  Newer lifters should be starting with a light weight and increasing only if you are performing the lift correctly.  Practice pressing your knees out so they track over your feet and keep your torso at the same angle throughout the […]

WOD 3 Rounds for time 20 Toes-To-Bar 200M Uneven Farmer Carry 800M Run Workout notes: This workout falls in the longer duration category so most of your work should feel very aerobic. It won’t make sense to go all out on the Toes-To-Bar or Run as you most likely won’t be able to maintain a sprint pace for […]

WOD AMRAP in 25 Minutes 3 Heavy Deadlift Sustainable set of HSPU Rest 120 seconds Workout notes: Today’s workout will feel a little different than many of the metabolic conditioning workouts that you encounter.  For this workout you will be spending essentially the entire time working in an entirely anaerobic pathway.  Working a heavy 3 Rep deadlift […]

Skill AMRAP in 6 Minutes 30 Seconds Hollow Hold 30 Seconds Passive Squat Hold with Stretch For the skill work today credit yourself for one round when you complete a total of 30 seconds of each movement consecutively.  Most athletes will need to break up the movements at some point so remember that your 30 […]

Skill EMOM for 10 Minutes 3 Overhead Squat Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat. […]

Skill 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  under control from the floor and practice using fast elbows while you catch the clean in the bottom of your squat. If you are new to […]

Skill 1RM Weighted Pull-Up Rest to recovery Max Set of Strict Pull-Ups Rest to recovery Max Set of Kipping Pull-Ups All three of the variations are tests. Testing the 1RM weighted pull-up will take the longest as you work up to a heavy weight. Use any grip but keep the movement as strict as possible. […]