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  Strength 7min EMOM   Sets for load: 1 Squat snatch + 1 Overhead squat *Perform a new set EMOM     Today’s lifting should see Active and Lifestyle lifters working with light loads and master the basics of both movements. Rx athletes can progress across rounds to a heavy complex for the day. WOD…

  Skill Hanging L-Sit Skills – Parallel bars: support – Single-legged knee raise hold – Single-legged leg raise – L-Sit – Active hang – Single-legged knee raise – Single-legged leg raise – Hanging L-Sit   L-sit gymnastics work should see athletes master the P-bars (use DB’s if necessary) before moving to the workout WOD  …

  Strength 10min EMOM:   10 Sets for load 1 Hang power clean + 1 Power clean *Perform a new set EMOM.     Today’s lifting should see Active and Lifestyle lifters working with light loads and master the basics of both movements. Rx athletes can progress across rounds to a heavy complex for the…

  Strength For load:   3-3-2-2-1-1 Push presses   *Perform a new set every 1:45   *Start at ~60% 1RM and increase to a 1RM     Today’s push press testing should see athletes working towards a heavy single and perhaps a new 1RM WOD   10 Min AMRAP: 2, 4, 6, 8 etc.: Wall…

  Skill Pull-Ups Skills – Strict chin-over-bar – Strict chest-to-bar pull – Beat swings – Kip swings – Kipping chin-over-bar – Kipping chest-to-bar – Butterfly pull-up box drill – Small butterfly pull-ups – Increasing height – Full height butterfly pull-up attempts   All athletes should progress through the list achieving virtuosity in order to progress.…

Open Gym

    WOD   On a 30-minute running clock, in a partnership: Buy-in: 1-mile run AMRAP until 20:00: 40 Deadlifts 52/35kg 40 Back squats 30 Deadlifts 30 Front squats 20 Deadlifts 20 Overhead squats From 20:00 – 30:00: Find a 1-rep max snatch   *Partners run together *Partners split other reps as desired   Rx+…

  Skill T2B Skills 15 Mins:   15 Min EMOM of coach T2B skill development. 3-5 Reps: – Strict hanging knee raises – Kip swings (close of shoulder) – Kipping hanging knee raises – Strict hanging leg raises – Kipping hanging leg raises – Strict toes-to-bar (set range-of-motion) – Kipping toes-to-bar (or to set ROM)…

  Pre WOD Machine Technique 10 Mins   Correct legs-hips-arms timing in the drive and arms-hips-legs timing in the recovery phases of row strokes; dropping the hips before following through with the arms on SkiErg. WOD   For Total Calories:   2 x 2:00 Row 2 x 2:00 SkiErg 2 x 2:00 BikeErg or Echo…

  Skill HS Walking Skills 15 Mins: Handstand Walking Skills – Wall walk (high hips) x 1-2 – Wall walk + hand shifts, up to shoulder-taps x 10 – Partner-assisted HS hold x :5-10 – Partner-assisted HS hold + hand shifts x 10 – Partner-assisted HS walk x 5-15ft – PVC drill x 5-15ft (keep…