Helpful Tips

Most likely going to have to run this in waves but floor press is also an option (especially for those of you still new to the movement). Couple of other points on this one:  The load should be challenging, but not able to be completed in one or even two sets. It should take at […]

Coaching Tips: This is a steady grinder so don’t come out too fast on the first round or two. If your form isn’t great for a squat clean, then just do a power clean into a front squat. For the ring push-ups, the rings must be a couple inches off of the ground [with the

Really emphasize the ‘glide kip’ style of bar muscle up with as little dip at the top as possible. No chicken wings! If you chicken wing, stop the set or rest long enough to ensure you don’t do another one. If you are only good for 1-2 bar muscle ups per round, do them at

Hustle on the shuttle runs, and take your time on the jerks. No line touch on the shuttle runs. You are better off trying to do bigger sets on the shoulder to overhead (rather than having to do lots of extra cleans). Catch the jerk with ‘soft knees’ when you lower the bar so you

Lots of options for the rope climbs in today’s wod, make sure you selected the best option for your skill level/goals.  For those doing the full rope climbs, look to stagger your start by about a minute or so, especially if you are working on a touch and go skill set. For the power snatches,

Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot

Power Snatches! We are on day 6 of 14 of our strength cycle. Coaching Tips: Power snatch to overhead squat is acceptable for all levels, but squat snatches are preferred if they can be done with correct form. For severe mobility issues, a power/muscle clean plus front squat should be used (at a slightly larger

Coaching Tips: Sprint hard on the first couple rounds, but then settle in to a slower pace if your wind can’t keep up. People who can efficiently do butterfly pull ups will be rewarded on this one, but don’t do them if you are going to shred your hands.

Coaching Tips: Start on whichever movement you’d like, but it must be performed in order. For example, if you start on Rowing, you will do back squats next, then lunges. Keep in mind that the lunge steps are two steps equal one rep. Do not blow yourself up on the first couple movements, pace this