TABATA kipping ring dips EMOM 10 Mins 1 squat clean with pause below the knee. Workout notes: Today’s skill work focuses on the squat clean. We will be pausing below the knee for a full second prior to finishing the full lift. Slowly and under control bring the barbell from the floor and pause right…

EMOM 10 mins 5-10 HSPU this range is for those of you who are new to the movement and also those who are advanced and should look to challenge themselves by doing a rep range closer to 10 on the minute, also for those of you who want to practice your STRICT HSPU this is…

Labor Day! Schedule: 0630am regular class. 0900am open gym. 10am-11am coached wod. 11am-noon open gym. The box is closed for the rest of the day! WOD: TABATA goblet squats, pick a challenging weight and go for it! EMOM 10 Mins 1 Power clean plus 1 push jerk plus 1 split jerk Choose a weight accordingly…

Tabata calorie row, score is highest round of calories. Keep working to get the highest amount of cals in each :20 block of work. EMOM 12 minutes 3 dead lifts at 80% of max WOD: AMRAP in 7 minutes 10 burpees 10 box jumps

EMOM 10 minutes 12 wall balls 14/20, 5 strict pull-ups EMOM 10 minutes 2 thrusters at 80-85% of max WOD: Death by Front Squat 1 FS 1st minute, 2 FS 2nd minute and so on until you can not complete the amount of FS in that specific minute with the running clock. 95/135 RX 135/185…

Wednesday 31 August 2016 Run a mile at 70% effort Push jerk 2-2-2-2-2 The push jerk is a very dynamic overhead movement, really focus on driving and aggressively repositioning your feet and knees to get under the bar. Work up to a strong effort 2 rep max. AMRAP 10 minutes 30 double unders 15 power…

Tabata Russian twists with KB. Choose appropriate weight EMOM 10 minutes 2 squat snatch at 70% Perform 2 snatches every minute for 10 minutes for a total of 20 lifts. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 65/70%…

EMOM 8 minutes alternating Handstand hold and L-sit hold Back squat 5-5-5-5-5 Work up to a heavy 5 for the day. You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form. Remember to keep your torso upright and push back on the bar through the entire range…

Tabata HSPU your score will be your highest score performed. Push press 2-2-2-2-2 work up to a heavy double for the day. Really focus on tightening the glutes as you fire the bar up so that your knees do not re-bend at the top of the lock out. AMRAP in 12 mins. 10 alternating Dumbbell…