Blog & WOD

Latest Posts

  • Snatching strong to finish the weekend
    Snatching strong to finish the weekend
    1) Partner WOD (30 min) 10 Rope Climbs 200 Dumbbell Snatches (50/35) 10 Rope Climbs EMOM 3 Burpees (Both partners) Note: Substitute 10 rope climbs for 30 chin-ups as a scaling option. Don’t forget to bring long socks or wear long pants to cover your shins during...
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  • Competitors Class: Report Cards
    Competitors Class: Report Cards
    1) Clean & Jerk A. Split Jerk 5 sets (For technique) 2 Jerk Balance + 1 Split Jerk B. Clean Complex (7 sets) – Heavy 2 Hang Clean + 1 Split Jerk 2) COMPWOD TBA 3) Single Modality Assault Bike 3×10 min ME Cal AB, 5 min...
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  • Saturday Class: Playing with the Accessories
    Saturday Class: Playing with the Accessories
    30 Minutes to Complete: 42-30-18 Wall Balls; 20/14 Double Unders 42 Cal Row 42-30-18 KB Swing; 24/16 Double Unders 30 Burpees 42-30-18 Alternating Dumbbell Snatch; 50/35 Double Unders 18 Cal AB *singles skips x2...
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  • Don't Forget Them Legs
    Don’t Forget Them Legs
    1) Strength Skill (20-25 min) Back Squat 4×5 *4 sec descent + fast ascent 2) WOD AMRAP 15 30 Situps 30 Air Squats 400m Run (6.5 laps) 3) AP 4 x ME Cal in 1 min, 1 min rests...
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  • No Excuses Today
    No Excuses Today
    1) Gymnastics + Accessory (12 min) Level 1 – Handstand Development Level 2 – Handstand Hold (Wall) 3 rounds 10 sec free standing handstand hold (3 attempts max) 45 sec Hollow Hold 15 GHD Situps or Overhead weighted situps Note: Use a medball for the ghd situps...
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  • Mary
    Mary
    1) Skill Prep Handstand Push-ups & Pistols 2) WOD Benchmark: “Mary” AMRAP 20 5 Handstand Push-ups 10 Alt. Pistols 15 Pull-ups 3) AP 3 x 1000m (Pace – 250m fast, 250m slow) Rest 2 min in between sets...
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  • Work for the Rest
    Work for the Rest
    1) Strength Skill (20-25 min) Deadlift A. 3×3 (Heavy) *Pause at the knee (3 sec) *Stop at the bottom of each rep B. 3×3 (Heavy-Build weight) *Controlled tempo down *”Touch and go” is permitted but no bouncing the weights 2) WOD (14 min) 3 Rounds 0:00-3:00: AMRAP...
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  • Big Jerks
    Big Jerks
    1) Olympic Lift Skill (15 min) 5 sets of 2 x (Clean + 2 Push Jerk) Beginner/Intermediate – Power Clean Advanced – Squat Clean Note: If you are still working on your press technique substitute the push jerk for a push press to improve your technique. Choose...
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  • If only groceries carried themselves...
    If only groceries carried themselves…
      1) Skill (10 min) Rope Climb Technique Accumulate 6-10 Rope Climbs (15ft) Note: Use any height rope to practice your rope climbs. If you’re not comfortable climbing high on the rope use any of the ropes located in the pull-up rigs. The ropes located near the...
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  • Saturday Class: The Barbell Ladder
    Saturday Class: The Barbell Ladder
                      30 Minutes to Complete: 10 Thrusters; 95/65 25 Burpees 10 Thrusters; 115/85 25 Burpees 10 Shoulder to Overhead; 115/85 20 Burpees 10 Shoulder to Overhead; 135/95 20 Burpees 10 Clean; 135/95 15 Burpees 10 Clean; 155/105 15 Burpees...
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