Use an EMOM format today to get in some strength work in on the push press. Take some time to build up at the start of class but then keep the weight consistent throughout the 10 sets. Conditioning today is a barbell mix paired with double unders in an interval format. Light weight = move fast!! Strength  EMOM x 10 Push Press x 3 using a max of 80% 1RM Conditioning  AMRAP in 3 Minutes 10 Hang Power Cleans (95/65) 20 Double Unders Rest 2 Minutes AMRAP in 3 minutes 10 Shoulder to Overhead (95/65) 20 Double Unders rest 2 minutes AMRAP in 3 Minutes 10 clean and jerks (95/65) 20 Double UndersRead more

Take time at the beginning of class to work on pull-up progressions and kipping skill work. Dial in your pull-ups and get better today. Strength work is built into the WOD today as you’ll be taking your front squats from the GROUND!!! Take a few minutes to build up to your front squat weight and make sure you can clean it too! Skill Pull-up progression, Kipping skill work Conditioning 5 Rounds for Time 5 Front Squats (185/125) 10 Pull-ups 5 Dead lifts (same bar) Cash out: AMRAP in 3 minutes Push-upsRead more

In this snake style workout, athlete 1 will row 10 calories, then move to the SDHP, athletes 2 and 3 will start behind athlete 1 and begin work as soon as the station in front of them is available. Multiple athletes may be working at the same time, but at no point will more than one athlete be working on a single movement. Once athlete 1 finishes the sit-ups they are back on the rower etc etc, completing as many FULL ROUNDS as possible. Each time all 3 teammates finish all three movements that equals 1 round. Skill Take 10 miutes and accumulate 4-7 rope climbs using the rope climb progression. If you can’t complete rope climbs yet, then use this time to practice! Conditioning In Teams of 3 Snake Style AMRAP in 20 minutes 10 Calorie Row 10 Sumo Dead lift high pulls (95/65) 15 Sit-upsRead more

Start with a complex for strength today, build up to the heaviest that you can handle with good form, your focus today should be on pulling under the bar fast and exploding out of the hole. The met-con is a short one with a high skill movement (muscle -up) Scale today to jumping muscle ups, c2b pull-ups or pull-ups and push-ups 1:1. For the RX you must go unbroken on all 6 sets of 12 wall balls – hold on, you can always do 12. Strength Take 20 minutes to hit a heavy complex (complex 32) of 2 hang squat cleans + 1 Squat clean Conditioning 30 Burpee Buy in, then: 6 Rounds for Time 6 Muscle Ups 12 Unbroken Wall BallsRead more

With the Open less than 75 days away, let’s tackle this one workout from 2012. Spend some time before class warming up for push press and drilling your toes to bar. Step-ups are allowed and considered RX today as per Open standards. Have fun! Warm-Up  Open WOD Prep Mobilize and Drill T2B Donut your push-press mobilze lower ext for BJ  12.3 AMRAP in 18 minutes: 15 box jumps, 24/20″ 12 push presses, 115/75# 9 toes to barRead more