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Skill E2MOM 10 Minutes 3 Power Cleans * Work up to a moderate load and perform 3 Power Cleans every 2 minutes.  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 […]

WOD AMRAP in 15 Minutes 5 Clean & Jerks 135/95lbs 10 Pull-Ups 15 Air Squats Workout notes: As always, scale the Clean and Jerk to a weight you can perform successive reps that are mechanically sound with a load that you can repeat with the same technique even when you get fatigued. With this long of a workout […]

WOD For time 2 x 100M Double Dumbbell Farmer Carry 45/30lbs 20 Box Jump Overs 24/20″ 4 x 100M Single Dumbbell Carry Anyhow 45/30lbs 20 Burpee Box Jump Overs 24/20″ 6 x 100M Run 20 Double Dumbbell Burpee Box Step Overs 45/30lbs 24/20″ Workout notes:  The 100M shuttle run is from the door to the […]

Strength 1-1-1-1-1-1-1 Thruster Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, […]

Skill Tabata Support Hold Tabata Hollow Rock Tabata Plank Hold Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. […]

Strength Front 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 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have our final Tuesday weightlifting session during the 5:30PM class! Starting next month we will be running WOD classes during that time. For today WOD classes are at 4:45PM and 6:30PM[/creativ_alertbox] Skill EMOM for 10 Minutes Odd Sustainable Strict Pull-Ups Even Kipping Pull-Ups We’re addressing two aspects of the […]

Strength Push Press 1-1-1-1-1-1-1 Work up to a strong effort push press.   Be sure to start light and perform a lot of light weight reps before you start increasing.  Your push press weights would usually be quite a bit lower than your max effort jerk so make sure that you are not re-bending your knees to catch […]

WOD 3 Rounds for Time Run 800M 30 Hang Power Snatch 75/55lbs Workout notes: A considerable portion of this workout is dedicated to the run so it’s a good time to take a look at your running technique and put some effort into working on your form. Remember to keep those feet moving and strike on […]