Wednesday, December 12, 2018


Floor Press 1 RM

400 m Run
5 KB Snatches Right Arm (1.5/1)
10 Overhead KB Waiters Lunges Right Arm
5 KB Snatches Left Arm
10 Overhead KB Waiters Lunges Left Arm

Post WOD
3 Rounds
1a) 10 DB Bent Over Row, Rotating Thumb Out at the Top
1b) 20 Banded Low Rows

A Tip For Today
Your test of mental toughness today will be going straight from the snatches into the lunges without putting the KB down.  Being able to do it for all three rounds will also be a great test of your should stability.  Single arm overhead KB work is a great way to build shoulder stability and make them bulletproof. 

Tuesday, December 11, 2018


"Girls in The Hood"

For Time With A Partner:
Deadlift (225/155)
Handstand Push Ups
REST 1:00
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
(No Rest Between Barbara Rounds)
REST 1:00
30 Clean and Jerks (135/95)
REST 1:00
100 Burpees

*Score is total time minus 3:00

A Tip For Today
The best part of working with a partner is having someone to share the reps with and having a good work to rest ratio.  What is even better is if you have a partner that compliments your strengths and weaknesses.  Being able to pick up some reps where your partner has a weakness is great teamwork.  Talk with your partner and understand how you guys are going to break it up and stick with that game plan.

Monday, December 10, 2018


Overhead Squat 3 RM

2 Rounds:
1a) 10 per leg Bulgarian Split Squat
1b) 15 Barbell Hip Bridges

"Pitch and Catch"
15:00 EMOM
1 Power Snatch + 1 Squat Snatch (Athletes Choice)
*May increase in weight as desired
*Record weight used
*Scaling option = 1 power snatch + 1 overhead squat

A Tip For Today
The only way to get better at Olympic lifting is practice.  Thousands of reps help perfect technique.  Learning to Olympic lift is the closest thing I can relate to learning how to hit a golf ball.  You cannot over power the bar.  If your timing is slightly off, your bar path will be way off.  By slowing things down and purposely scheduling practice that does not put you under pressure to perform, you will slowing build your Olympic lifts.

Friday, December 7, 2018


"5 Year Anniversary" Repeat

5 Thrusters (135/95)
3 Ring Muscle Ups
12 Alt. DB Step Ups (24/20) (35/20)

*Scaling Options:
3 Bar Muscle Ups OR
9 Chest to Bar Pull Ups OR
12 Pull Ups or Ring Rows

*Compare to 5/3/17

A Tip For Today
With small numbers and a lower number of rounds, this workout presents itself as a sprint.  However, the high skill set of the movements changes that pace.  Certain combinations of movements hit your central nervous system harder than others.  Starting this workout fast could cause those higher skill movements to come to a screeching halt in the later rounds.  Start smooth, finish fast.

Thursday, December 6, 2018


3 Rounds:
10 Hollow Rocks into 20 Superman Rocks into 10 Hollow Rocks
Then :20 Ring Stability Hold

"Tiger Stripes"
7:00 AMRAP
30 Double Unders
10 Hang Power Cleans (115/75)

600 m Sled Walk

A Tip For Today
This workout looks a lot like an Open workout.  It's going to feel the exact same way.  What makes an Open workout so unique is that you are constantly looking for a place to breathe.  In those WOD's, there is no where to hide.  Your pacing is going to be how you control your breathing.  Seven minutes is not long enough to plan rest between movements.  The weight is light and the numbers are low so there is no reason to break them up.  Know when to pick up the pace and keep moving!