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Strength Tabata Push-Ups The Tabata interval is 8 rounds of 2o seconds of work and 10 seconds of rest.  For this workout you want to complete as many reps as possible in 20 seconds but your score is your lowest number in any round. Try to sustain your work for each round.  If you are scaling […]

Skill E2MOM for 10 Minutes 3 Squat Snatch Perform 3 Squat Snatch every 2 minutes for a total of 5 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.   If you are still working on learning the […]

Strength Weighted Pull-Up 3-3-3-3-3 Work up to a strong effort 3 rep weighted pull-up.  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 AMRAP in 10 Minutes […]

Skill E2MOM for 10 Minutes 3 Squat Clean Work up to a moderate weight Squat Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   With 5 rounds of reps and 2 minutes rest for each set you […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note that today is Daylight Savings! Move your clocks forward 1 hour. [/creativ_alertbox]   WOD Three rounds of 1 Minute each at the following stations Burpees One Arm Kettlebell Hang Snatch 24/16kg Alternating Pistols or High Box Step Ups Box Jumps 24/20″ Rowing for Calories Rest Workout notes: In this workout you move […]

Skill Squat Snatch 1-1-1-1-1 Work up to a strong effort Squat Snatch.  That doesn’t necessarily mean you will max out today but work up to good weight for you while working on the mechanics of the lift.   If you are still learning the basics or working on your mobility keep the load light and catch the […]

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 […]

Skill 5 Rounds not for time 1 Minute Plank Hold :30 Seconds Handstand Hold :30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach. Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up […]

Skill EMOM for 10 Minutes 3 Push Jerk Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip […]