Lets up the ante today – after 3 straight weeks of pull-up practice can we get a couple first time bar muscle ups? No problem if not – we’ve got some drills and a great workout in store today. For our Met-con today lets take a run at an old Open workout! 16.3 is a...Read More
Start out with some heavy thrusters from the rack today – build to a heavy double. For conditioning break up into teams of 2 and alternate between barbell work and rowing. Each time an athlete completes 3 rounds of the barbell work switch movements. Your score is your total number of calories in 12 minutes....Read More
“Filthy Ass Fifty” For Time 50 Calorie Row (50/40) 50 Overhead Squats (45/33) 50 Bar Facing Burpees over empty bar 50 Pull-ups 50 Strict Press (45/33) 50 Toes Through Rings time cap 30 minutesRead More
Today starts with pairing kipping HSPU with some front squat work. Keep the weight moderate so that you can focus on the gymnastic element but still hit some strength work on the off minutes. Scale HSPU using skill transfer exercises and positional work upside where possible EMOM x 10 A. Front Squat x 5 @70%...Read More
Lets get right after some interval work today guys, basic movements today so we should get in and start quick. Record your slowest time, aiming to go unbroken on KBS and Wall Ball shots. For accessory work, experiment and work with a coach to find the right loading for these movements. This is accessory work...Read More
Strength 2 Rep Hang Squat Clean Take 15 minutes to establish a heavy Conditioning For Time 21-15-9 Power Snatch (115/75) Toes to Bar *50 double unders between rounds and to finish *cap 12 minutesRead More
Building on what we did last Monday, vertical pulling strength and capacity is the goal. Revisit the pull-up hierarchy from last weeks post if you need help on deciding what movement to do for the EMOM. Strength EMOM x 15 A. 5-7 Strict Chest To Bar Pull-ups B. Barbell Overhead Carry x 2 C....Read More
Strength (not for time) Back Squat (BW / 3/4 BW) + Push-ups Set 1 – 5 + 10 Set 2 – 6 + 10 Set 3 – 7 + 10 Set 4 – 8 + 10 Set 5 – 9 + 10 Set 6 – 10 + 10 *super set these movements resting as needed...Read More
Strength Take 20 minutes to build to a heavy 4 rep dead lift “Blast Off” In teams of 2 AMRAP in 10 minutes 50 Synchro Bar facing burpees Remaining time – athletes must switch movements each time the barbell hits the ground. Max Thrusters (95/65) Calorie RowRead More
