Use the beginning of class to warm up your deadlift and get to the weight for the metcon. It should be heavy – if you can Rx the weight, then do it, but if not then use around 75%. Although it says 10 rounds for time, this isn’t necessarily going to be a sprint. You may do singles for the deadlifts and need to setup and brace yourself – that’s fine. 10 rounds for time: 3 deadlifts, 315/215# 6 HSPUs 9 wall balls, 20/14#Read more

Bars come from the ground – you’ll have to clean it and then push jerk, split jerk, or push press for the shoulder-to-overheads. On the last StO, put the bar on your back for the back squats. For Time “Freddy’s Revenge 2.0” 5 rounds for time: 5 burpees 7 shoulder-to-overhead, 135/95# 9 back squats, 135/95#Read more

For strength, take the bar from the rack and comlepe three front squats, and a jerk. Jerk may be a power jerk or split jerk. The AMRAP in an ascending ladder of thrusters and chest-to-bar pull-ups. Your score is total rounds and reps, so if you completed the round of 7 (7 thrusters and 14 CTB PUs) and 3 thrusters of the round of 8, your score is 7+3. Strength  3 front squats + jerk Conditioning AMRAP in 10 minutes: 1 thruster, 115/75# 2 chest-to-bar pull-ups 2 thrusters 4 chest-to-bar pull-ups 3, 6…4, 8…etc.Read more

Get into groups of 3 – each of you will start at a different station and try to accumulate as many reps as possible. Ground to Overhead implies either snatches or clean and jerks. (Stronger athletes should challenge themselves to snatches at the Rx weight) Clean and jerks are “Grace” style – power cleans and push presses or push jerks. KB step ups are holding a kettlebell anyhow and stepping up on a box. After 60 seconds, switch stations. Your score is the total amount of reps accumulated, so figure out how your team will keep track of numbers!  In teams of 3, ME in 60 seconds at each station for 15 total minutes: Rowing (calories) Ground to Overhead, 135/95# KB step ups (53/35 to 24/20″)Read more

For the EMOM, you will switch between strict pull-ups and skater strides. If you need to scale pull-ups, use a band or do ring rows. Rx skater strides are 4ft wide (1 mat) but scale the width as needed. Your score in Wodify will be total reps for each movement. For the metcon, you may partition it anyway that you want – like  (21-15-9) or in sets of 5, or straight through with 45 deadlifts and 45 Toes to Bar. You can change it up in the middle of the WOD as well. EMOM for 10 minutes: A) ME strict pull-ups in :30 B) ME skater strides in :30 Conditioning For time, partition as necessary: 45 deadlifts, 225/155# 45 Toes to BarRead more