Spend the first part of class going over muscle-up drills – most of these can be worked on whether you have a muscle-up or not. Scaling for the WOD can be done in many different ways. For instance, someone who has muscle-ups, but is intimidated by doing 2 at a time might only do 1 at a time. Others might do 4 pull-ups (kipping or banded or ring rows) and 4 dips (or push-ups). Others might do 2 pull-ups and 2 dips. You might also scale the number of double unders, but since there is a time cap, you might also choose to work through as much as you can. 20 rounds for time: 2 muscle-ups 20 double unders 22 min. capRead more

Work up in sets of 3 bench press – focus on a controlled descent and a fast return up keeping those shoulders retracted. If needed scale deadlift weight to a moderate weight – around 60%. For burpees, make sure you are perpendicular to the barbell when on the ground. This metcon is designed to be fairly quick. Bench Press 3,3,3,3 Conditioning 21-15-9: Deadlifts, 225/155# burpees facing barRead more

Helen Meets Grace 3 rounds for time: 400m run 21 KB swings, 53/35# 12 pull-ups then for time: 30 clean and jerks, 135/95#Read more

For strength, warm up from 0:00-10:00. Then do sets of 5 back squats at 10:00, 13:00, 16:00 The AMRAP is not a ton of time – it’s designed to make you push the pace a bit more than a 15 or 20 min. metcon. Most will do wall balls and box jumps as written – you can make the decision about push-ups whether to scale or not. For those who typically scale, maybe today you try to do full Rx push-ups and just see how many you can get. If you literally don’t have any though, of course scale by elevating yourself on a bench or box. Strength Back Squat 5,5,5 Conditioning AMRAP in 10 minutes: 20 wall balls, 20/14# 15 push-ups 10 box jumps, 24/20″Read more

The pause for the clean and jerk should be in the hang position (about middle of the thigh). Your shoulders should be over the bar and your lats tight to push the bar into your lap. Knees should be soft, but hamstrings tight from controlling the lean. Pause length should be about 2 seconds. Cleans should be received in a full squat today. For the metcon, partner up – you will row as many meters as possible with your partner, switching off at each minute. Quick transitions will need to happen to get the most out of your time! Strength Pause clean + jerk 1, 1, 1, 1, 1 Conditioning In partners: ME row in 12 minutes (meters) switch at each minuteRead more