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Strength Back Squat 8-5-5-5-5-5-5 Today we’re performing 6 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to […]

Strength Strict Press 8-5-5-3-3-3-3 Work up to a strong effort 3 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help […]

Skill EMOM for 10 Minutes [odd] Strict Hollow Body Chin-Ups [even] :30 Second Handstand Hold Our skill work today focuses on pull-up strength and handstand holds.   Without kipping perform a strong effort set of your best hollow body chin-ups on the odd minute.  That means you will hold your palms facing in which will be reverse […]

    WOD For time Run 1 Mile 30 Thrusters 135/95lbs Run 1 Mile Workout notes: A large part of your time spent will be on the runs today but think about tackling the first mile at a pace that will leave you with something the tank for the heavy thrusters.  Sets of heavy thrusters will be […]

WOD 5 Rounds for Time 9 Burpee Box Jump 24/20″ 6 Power Snatch 135/95lbs 3 Overhead Squat 135/95lbs Workout notes: There are a couple of very difficult skills in the workout today.  The burpee box jump requires a lot of effort when jumping to a full height box so scale the movement to a lower box, […]

Skill EMOM for 10 Minutes [Odd] Max Effort Double Unders [Even] Plank Hold Complete as many double unders as possible during the first minute of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are […]

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 […]