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Strength Deadlift 5-5-5-5-5-5 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 Tabata L-Sit Tabata Superman Hold Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements. Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially […]

Skill 2-2-2-2-2-2-2 Push Jerk Work up to a strong effort double in the push jerk.  For this lift you will dip and drive as you would with a split jerk but re-bend the knees and land in a short partial squat keeping the feet in line and then stand up to finish the lift.  Focus on […]

Skill Complete as many reps as possible at each station resting 1 minute between movements.  As many seconds as possible in 3 Minutes of Plank Hold  As many reps as possible in 2 Minutes of Push Ups As many reps as possible in 1 Minute of Hollow Body Rocks Each movement poses a difficult test for today’s skill […]

Strength 1-1-1-1-1-1 Power Clean Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the […]

WOD 10 Rounds for Time 1 Squat Clean 2 Front Squats 10 Push-Ups Workout notes: Notice that there is no “benchmark” weight for this workout.  Your score will be your time and your Squat Clean + Front Squat weight.   The total rep count is low and the idea is that you will be testing out a heavier load […]

WOD 3 Rounds for Time 20 Knees-To-Elbows 40 Kettlebell Swings 24/16kg 800M Run Workout notes:  Think of each round as having two parts.  The first two movements will tax your grip quite a bit so get through them with a strategy that is reasonable for you but remember you have the run for a bit of grip […]

Skill EMOM  for 10 Minutes 3 Power Snatch Work up to a light weight Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for every rep. […]

Skill For time Row 500M Your skill work following your warm up will land mostly in the testing range.  See how fast you can row 500M on the Concept 2.  For classes bigger than 8 we’ll go in heats. Set the damper where you normally do unless you have experience with different settings.  This is […]