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Skill 3 Rounds of  5 Wall Walks5 Skin The Cats10 Pistols Work at your own pace to complete as much as you can of the skill work.   Scaling options: Talk to your coach or work on the following! 1Min Handstand or Pike Hold5 Knees To Elbows5 Ring Roll-outs10 High Box Pistols/Leg Lowers WOD AMRAP […]

Strength  E2MOM For 16 Minutes 3 Power Snatch If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your […]

Strength 1RM Squat Clean New lifters start with the progression Power Clean + Front Squat.  Start light and perform 2-3 Reps at each weight, increasing in small increments.  Work up to a moderately heavy weight and work on riding the bar down below parallel. Don’t worry about maxing out today.  WOD 400M Run then 3 […]

WOD 10-8-6-4-2 Snatch 135/95lbs4-8-12-16-20 Pull-Ups  Off Ramp WOD Scale the snatch by load.  You should be moving quickly through the snatches but not sacrificing form for times sake.    

WOD 800M Run50 Thrusters 45/35lbs 30 Kettlebell Swings 24/16kg400M Run25 Thrusters20 Kettlebell Swings200M Run15 Thrusters10 Kettlebell Swings Off Ramp WOD Substitute goblet squats or air squats to a target for thrusters if you are still working on perfecting the squat movement. 

Strength 1RM Sumo Deadlift Take up the sumo stlye deadlift lift to a heavy max for the day.  You may find that you are able to move more load with this style of lift.  New lifters should treat this like any other barbell movement and first work on performing the lift with perfect posture before […]

Strength 8×3 Weighted Pull-Ups Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups. WOD 5 Rounds for time20 Wall Ball Shots 20/14lbs10 Toes-To-Bar200M Run Off Ramp WOD 3-5 Rounds for time15 Wall Ball Shots 10 Knees-To-Elbows, Knee Tucks […]

Skill 3 x through each  1 Minute Handstand Hold1 Minute Plank Hold1 Minute L-Sit Rest as needed between movements. WOD AMRAP in 10 Minutes 21 Kettlebell Swings 24/16kg15 Burpee Off Ramp WOD Scale this one by load and the height of your swing.  Swing the kettlebell overhead only if you can maintain your posture while […]

Strength 1RM Front Squat  If you are new to the barbell movements work up in small increments to a moderately heavy weight. Perform 2-3 reps at each weight and focus on your form.  WOD EMOM for 8 Minutes Odd Thrusters 105/75lbsEven Chest-To-Bar Pull-Ups Your score is your total number of reps combined.  Off Ramp WOD […]

Strength Split Jerk 3 @ 80-85% then 1RM. Work up to around 80-85% and make 3 lifts at that weight.  Continue working up to a 1RM attempt if time allows.  New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.    WOD […]