In the beginning of class, work up to and do three sets of five back squats. The weight used should be the same for all three sets. If you drop the weight for the second or third set, that is your recorded weight. For the metcon, you will have four minutes to run 400m and do as many wall balls as possible in the remaining time. Rest two minutes and repeat. Score each round separately. Strength Back Squat 5-5-5 Conditioning 2 rounds for reps: In 4 minutes: 400m run ME wall balls, 20/14# rest 2 minutesRead more

Today’s workout is a “Fight Gone Bad” format – you’ll run through these stations trying to do as many reps at each station as possible in one minute. At the end of five stations, rest for 1 minute. Repeat the process for a total of 3 rounds. Your score is the total reps for all three rounds. ME at each station for 1 minute. Total of 3 rounds with 1 minute rest at end of each round: thrusters, 95/65# KB swings, 70/53# toes-to-bar burpees box jumps, 24/20″Read more

Strength today is a “death by” snatch. You will do 1 snatch on the first minute, 2 snatches on the second minute, etc. until you cannot complete the required amount in the given minute. Snatches may be power or squat. Weight should be moderately heavy (about 75%) After that we have a cash out rowing sprint. Strength / Test Death by snatch, 135/95# Conditioning ME 1500M RowRead more

For today’s workout, you’ll keep the walking lunge distance the same while pull-ups and V-ups descend by 3 reps apiece each round. Your last round will be 100 ft. walking lunge, 3 pull-ups, and 3 V-ups. For time: 100 ft. walking lunge 21 pull-ups 21 V-ups 100 ft. walking lunge 18 pull-ups 18 V-ups 100, 15, 15…100, 3, 3.Read more

Start by finding a heavy hang clean + clean. Both should be received in a squat. We are not necessarily going for a max here – use the time for form and dial back if you are feeling like form is degrading. The metcon is a bit different than we’ve seen before: you may either run or row (depending on equipment and preference) and swings are going to be russian style – only to eye level. You will be going overhead with the KB, but in a push press or jerk form. Hold it in one hand against your shoulder, dip, drive up and lock your elbow out in a push press or jerk movement. Do 10 with the right arm and 10 with the left. It doesn’t matter which arm you start with, but you must do all 10 before switching. (this doesn’t mean you have go unbroken) Strength...Read more