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WOD 10 Rounds for time 3 Heavy Front Squats* 6 Strict Pull-Ups * working from the floor at 70-80% of your 1RM 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 squat clean + front […]

WOD For time 9 Clean & Jerk 155/105lb Run 200M 12 Clean & Jerk 155/105lb Run 400M 15 Clean & Jerk 155/105lb Run 800M Workout notes: The suggestion for this workout is heavy clean & jerks for almost everyone this will mean single repetitions at a steady pace.  The most efficient method will be a power […]

Skill Squat Snatch 1-1-1-1-1 Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a […]

Skill Tabata L-Sit 1 Minute rest Tabata Ring Push-Ups Today’s skill work is two Tabata intervals of very difficult movements. During the first round attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as […]

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 […]