For pause back squat, pause for 3 seconds in the bottom of each squat. It should be a solid 3 seconds once you’ve reached the bottom of your squat. If you need mobility work for your squat, this is a great way to get some forced mobility! The weight for the AMRAP should be a moderately heavy weight – nothing crazy, but enough to focus on form and power. Pistols can be scaled by holding onto an upright or sitting down to a box. People brand new to pistols can also do lunges as a first progression. For push-ups, scale to an elevated surface in order to keep a plank body (no knee push-ups) Strength Pause back squat 4, 4, 4 Conditioning AMRAP in 12 minutes: 5 power cleans, 155/105# 10 pistols, 5L/5R 15 push-upsRead more

A power lift and a high skill movement make up today’s WOD. Deadlifts should be heavy, but not really max unless you’re feeling good. It’s meant to get a heavy pull in this week (they should not be 5 heavy singles) since we’ve been doing a lot of pushing and squatting. 30 muscle-ups for time is a benchmark that mainsite programs often. Scale this to pull-ups and dips – if you’re fairly proficient at pull-ups and/or dips, then do 60 reps of one or both. There will be a 15 minute time cap on all levels. Strength Dead lift 5,5,5 Conditioning For time: 30 muscle-ups 15 min. time capRead more

Use the beginning of class to find a new 1 rep max bench press. Bar should be locked out at the top, then descend and touch your chest, then back up to a lockout for it to count. Normally we try to vary movements in a metcon and even have those movements complement each other, i.e. push vs. pull. But today, we’re going with two very similiar movements. Sometimes constantly varied means redundancy! Strength 1RM Bench Press Conditioning 3 rounds for time: 15 thrusters, 115/75# 25 wall balls, 20/14#Read more

Today you get to choose the movements from certain categories, so think about what you want to do before coming in. For A, you should do work for 40 seconds. For B and C, it should be about 30 seconds of work, but it will be dependent on what you do. (e.g. 15 pull-ups per round won’t take that long at first, but it may after 5 rounds) For D (barbell movements), choose something that is about 5 reps worth of work. These should not be anywhere near a max weight – look at this as more of barbell practice for form and efficiency. “Choose Your Own Adventure” EMOM 32 minutes: A) Run, Row, DU, or Airdyne B) Bodyweight movement (pu, burpee, hspu, etc) C) Wall ball, KB swing, or box jump D) Barbell movement 5 repsRead more

Today’s workout consists of the two WODs from the Rookie Rumble that a number of our members are competing in on Oct. 8th. Take 15-20 minutes to find a max weight for the oly complex – for those competing, keep in mind you will only have 6 minutes to officially establish this max. You will most likely have a separate area to warm up though, so you might want to treat the first part of strength as warm up and then the last 6 minutes for the max. For the metcon, you have a buy-in of 40 wall balls, then an AMRAP of push presses and burpees. Strength Power clean + front squat + jerk Conditioning In 8 minutes: 40 wall balls, 20/14# then AMRAP 8 push presses, 95/65# 8 burpeesRead more