Take the bar from the floor for the push press and jerk complex. Most likely you’ll power clean it. Make sure to only bend your knees once for each of the push presses – then either a push jerk or split jerk. The metcon is the benchmark “Annie” last done on July 5, 2015. There will be a time cap of 10 minutes, so you can choose either to go at it Rx’d or scale the numbers to fit under the time cap. Strength find a heavy complex of 1 Power Clean + 3 Push presses + 1 jerk Conditioning “Annie” 50-40-30-20-10 double unders sit-ups time cap: 10:00Read more

For Strength today, build up to a heavy (not max) 2 rep back squat, once you’ve built up to that, take it down to about 75% and complete 2 sets of 3 pause back squats (3 second pause).  Conditioning has a “buy in” of 100 double unders, after that run through the remaining triplet as many times as possible.  Hang cleans should be light, but maybe not light enough to complete unbroken sets of 12.  Scale c2b pull-ups to pull-ups, jumping pull-ups or ring rows – KEEP MOVING. Strength Back Squat Heavy set of 2 Conditioning AMRAP in 12 minutes 100 Double Unders then… 15 Kettlebell Swings 55/35 12 Hang Cleans (squat) 115/75 9 Chest to Bar Pull-upsRead more

Mike D, a regular 6am’er, is getting hitched today! So let’s celebrate with a partner workout. Partition as necessary – you can either split the work for each movement or one person can handle all reps. If you do legless rope climbs, Mike D will give you a high five. (but any type of rope climb is Rx’d) Scale each rope climb to 3 rope pulls. “Mike D Gets Hitched” In partners, AMRAP in 20 minutes: 10 power cleans, 155/105# 20 wall balls, 20/14# 2 rope climbsRead more

For the alternating EMOM, let’s work on our strict pull-ups and also our kipping or butterfly. If you use a band, it’s fine to do strict and kipping, but if you would rather do 7-8 strict, that’s also fine. The sumo deadlift high pull is usually only seen in Fight Gone Bad for us, but the mechanics of the movement apply to a lot that we do: cleans, snatches, rowing, etc. Coaches know this as “core to extremity” but it’s basically “big muscles first, then medium, then smaller muscles.” For the metcon, this is an ascending ladder of deadlifts and toes-to-bar. Your score in WODIFY will be the round you completed plus extra reps. (e.g. if you finish the round of 12 and get 7 reps into the 14’s, your score is 12+7.) Alternating EMOM for 10 minutes: A) 5 strict pull-ups + 5 kipping/butterfly pull-ups B) 5-10 sumo deadlift...Read more

Run through these movements as fast as you can. You must go in order and you must complete each set of 20 reps before moving onto the next movement. The catch is that every minute, you have to stop and do 4 burpees over the bar. This creates a great deal of urgency! Scale the weight accordingly and you might even need to scale the number of burpees if 4 reps take you more than 30 seconds. For time: 20 hang power cleans 20 front squats 20 push presses 20 squat cleans 20 deadlifts 20 thrusters Use 115/75# for Rx’d. EMOM 4 burpees over bar.Read more