We’ve done 20 rep back squats before, so check your wodify history in case you have a number to beat. These shouldn’t be treated as very fast squats. Take your time in between reps and be sure to breathe. If you’re doing it right, it should start getting tough around rep 13. Don’t do 20 reps each set – figure out a safe number to start at and establish a weight (especially if you’ve never done this before). Your total 20 rep sets should only be 2 or 3. (That’s 40-60 squats!) The metcon is a quick, heavy workout. Thrusters should be heavy where you probably will break it up in 2 or 3 sets for the 15s. Scale toes-to-bar to limited range of motion or V-ups. Strength 20RM back squat Conditioning For time: 15-10-5 thrusters, 135/95# toes-to-barRead more

Today’s metcon is a triplet: 5 rounds of power snatches, pull-ups, and push-ups. Once you are done with the 5 rounds, you run 800m and then call TIME. (you only run 800m once; it is not included in the 5 rounds) If you need to scale, either modify the movements (i.e. banded pull-ups and/or elevated push-ups) and keep the volume OR keep the movement, but modify the number of reps. If you choose to reduce the reps, do not go lower than half of the pull-ups or push-ups. 5 rounds for time: 10 power snatches, 115/75# 20 pull-ups 30 push-ups then 800m runRead more

Today is the start of a strength cycle. We’re going to focus on squats and deadlifts – these are the biggest lifts we can do to get strong overall. Take 20-25 minutes to find a new 2RM deadlift. These should be touch and go reps, no regrip or reset at the bottom. The metcon is a sprint – row 1000m and then do 40 burpees as fast as possible. If you’re running in heats, go in front of the rower to let the next heat setup their rowers! Strength 2RM Deadlift Conditioning For time: 1k row 40 burpeesRead more

Keeping it simple today: get 3 heavy sets of 5 fronts squats in – ascend in weight each set, but they should be relatively small jumps for those 3 sets (i.e. 5-20 lbs depending on your strength) Then a simple couplet of hang power cleans and lunges. Try to get that foot out enough so the shin is relatively vertical – it will hit your posterior chain more vs. your quad if you do! Strength Front squat 5, 5, 5 Conditioning 3 rounds for time: 10 hang power cleans, 135/95# 50 lunges, L/RRead more

For strength, take the bar out of the rack and find a 2 rep max push press. Make sure you do not re-bend those knees into a jerk. For the metcon, pair up and do 10 alternating rounds. Partner A will do 7 jerks (push presses are acceptable), 14 push-ups, and 21 double unders. Then Partner B does 7 push jerks, 14 push-ups, and 21 double unders. Continue until 10 total rounds are completed (5 each) Your score is the time to complete 10 rounds. Strength 2RM Push press Conditioning Teams of 2: 10 rounds for time, alternating: 7 push jerks, 135/95# 14 push-ups 21 double undersRead more