This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!



50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

Grab light DB

10 Single arm DLs per side

5 DB high pulls per side

6 alt DB snatch

Prior to WOD, 2X10 empty bar RDLs


EMOM for 14 Min:

Odd – 10 Alt DB Snatch (35/25)

Even – 100M Sprint

This first piece is more to wake up that posterior chain and your explosive hip extension as well as be a bit of active recover for the overhead work from yesterday.



7 Deadlifts (225/155)

30 Double Unders

Keep your core engaged on both movements.  Doing so in the deadlifts will help to posterior chain stay engaged and keep you safe.  Doing so in the double unders keeps your torso in the best upright position.  A bent torso in DUs leads to you looking at the ground, which leads to you hopping forward, which leads to missed DUs.


Scaling Options:

Bar weight -> 185/130 -> 155/110 -> 135/95 -> as needed

DUs –> 30 Penguin Hops* -> 60 Single Unders

Video courtesy of Zoar Fintess.  Demo of penguin hops.  Goal is to tap the thighs twice while in the air.  This timing drill mimics the timing of the jump rope in a double under.


Cool Down:

Calf stretch – 1 Min per side


Iron cross hold – 1 Min per side

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