EMOM SUNDAY No scores to record today – just come in and get better! x24 A. Rope Climb Practice (1-2) B. 3 Power Cleans 3 Front Squats 3 Push Jerks (115/75) C. 12 Toes through Rings D. 12 Kettlebell Swings (53/35)Read More
In exactly 9 Minutes Build to a moderately heavy 2 Rep Push Press Conditioning 4 Rounds with no rest between movements 1 Minute Assault Bike Calories 1 Minute Burpee Box Jump Overs (24/20) 1 Minute Alternating Dumbbell Clean and Jerks (50/35) 1 Minute of Rest score = total reps + calories over the 4 roundsRead More
Get in and get moving quickly on your 3 sets of back squats. Build to a moderate / heavy load with good form. We’ll take a few minutes to dial in muscle up technique and prep for Power Snatches. For the Met-con the format moves up by 2’s on each movement with double unders staying...Read More
Dedicated Intervals today working for 3 minutes then resting for 3 minutes. Work with a coach so that you can get to the burpees EVERY round. Simple scale ideas include reducing calories on the row, or changing T2B to V-ups or T2B attempts. “Boomer” 3 Minutes on 3 Minutes off 5 Rounds Row 20/18 Calories...Read More
For the met-con, stimulus wise, we are looking for a dead lift weight that we can complete 15+ repetitions unbroken with, when completely fresh. It is a heavy and challenging weight, but one that we can move through the 21’s with at most, two short breaks. On the box jump, we are looking for a...Read More
“Barbed Wire” 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats If we are not running today, a 500/400m row fits .Read More
This is not as much of a sprint test as “Grace”, as you’re more likely to see athletes completing quick singles here. When determining loads for this workout, consider what you would do for “Grace” then add about 30-40%. You should use a weight for which you can only complete one rep at a time,...Read More
“Jive Turkey” Run these mini Amraps 2 times through. Amrap in 3 minutes 25 double unders 6 handstand push-ups rest 2 minutes Amrap in 3 minutes 12 burpees 8/6 assault bike calories rest 2 minutes Amrap in 3 minutes 25 air squats 6 sandbag over the shoulderRead More
Strength In 15 Minutes Build to a heavy complex of Dead lift + Hang Clean (squat or power) + Push Jerk (1+1+1) AMARP in 7 Minutes 7 Dead lifts (225/155) 14 Sit-ups 35 Double UndersRead More
