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Strength Front Squat 8-5-5-3-3-3-3 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. WOD “Tabata Something Else“ Tabata Pull-Ups Tabata […]

Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. WOD For time 800M Run 50 Kettlebell Snatch […]

Skill EMOM 10 Minutes 2 Power Clean & Push Jerk Work up to a light load and then perform 2 Clean and Jerks every minute for 10 minutes.   Target a weight that is a bit heavier than you might use during a metcon but use this as technique practice.  Each lift does not need to be performed […]

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 […]

WOD For Time 21-15-9 of your choice of one from both A and B A) Deadlift 225/155lbs Clean 135/95lbs Thruster 95/65lbs and B) Handstand Push-Up Ring Dip Pull-Ups Workout notes: This benchmark day is a repeat from September 21, 2014 but you don’t have to repeat the same thing you did last time if you […]

WOD 50-40-30-20-10 Double Unders 10-8-6-4-2 Front Squats 185/125lbs Workout notes: Two very difficult skills in the workout today! The double under is a skill that can only be mastered by practice.  Scale the workout to 2:1 single unders if you are new to jumping rope but if you have been hitting the singles for a while you […]

Skill E2MOM for 14 Minutes 2 Squat Snatch Perform 2 Squat Snatch every 2 minutes for a total of 7 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 60% or less for newer lifters. Experienced lifters might be able to  bump up the […]

Strength EMOM for 10 Minutes 3 Power Clean Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create […]

Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you have been using the bands for a while perform 8 sets of max effort RING ROWS and stay off of the bands for a day. WOD 21-15-9 Deadlift 225/155lbs Box Jump 24/20″ Workout notes: One of our favorites, the beautiful deadlift/box jump combo! […]