This workout is for total time, but there is built in rest. Deadlift weight should be around 75% of your 1RM. Beginners can either scale this to 5 rounds, or reduce the amount of pull-ups. Patrick Daniel Tillman (5/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.” “Tillman” 7 Rounds for time of: 7 Deadlifts, 315/215# 200m Sprint 15 Pull-Ups 45 Second...Read more

Take the bar out of the rack and find a 1 rep max overhead squat. The metcon is an up and down chipper – scale the knees-to-elbows to V-ups and scale the double unders to a reasonable number if needed. Strength 1RM OHS Conditioning For time: 25 knees-to-elbows 50 KB swings, 53/35# 75 double unders 100 wall balls, 20/14# 75 double unders 50 KB swings, 53/35# 25 knees-to-elbowsRead more

Strength is intended to be an unbroken set of power cleans. You may not regrip while the bar is on the floor, but you may adjust your grip in the front rack or hang if needed. In other words, touch and go when the plates touch the ground. If you need to squat, that’s fine, but most people will power clean. The metcon is a descending ladder of pull-ups and box jumps with sit-ups in between sets. So you’ll do 10 pull-ups, 10 box jumps, and 15 sit-ups. Then do 9 pull-ups, 9 box jumps, and 15 sit-ups, etc. down to 1 pull-up, 1 box jump, and 15 sit-ups to finish. Strength 5RM clean Conditioning For time: 10-1 Pull-ups box jumps, 24/20″  15 sit-ups after each setRead more

Work in teams of 3 for these workouts. The first mini workout is a rotation of burpees, a dumbbell complex, and rowing. Each teammate works at a different station for 1 minute and then everyone rotates. You’ll go through 9 minutes of work hitting each station 3 times. Your score is a single number of total reps as a team for all 9 minutes. After the first mini workout, you rest for 5 minutes, then head outside for the second workout. One person starts with 5 deadlifts immediately into a sprint. When they come back, the second teammate goes. Do this for 12 total rounds (4 each). Your score is total time to finish. In teams of 3: AMRAP in 9 minutes: burpees to a plate DB or KB hang power clean and jerks row (cals) rest 5 minutes 12 rounds for time: 5 deadlifts, 225/155# 200m sprintRead more

For the alternating EMOM, do as many reps as possible of each movement in 30 seconds. This will allow you to rest for 30 seconds before moving to the next station. Back squats are from the rack and KB snatches do not need to touch the ground (treat them like hang power snatches with one arm) Scale rope climbs to rope pulls. The metcon is a quick couplet of overhead squats and KB swings. Go heavy with the swings, even if it means doing Russian style swings. Strength Alternating EMOM for 12 min: A) Back squat, 225/155# B) Rope climb C) KB snatch, 53/35# Conditioning For time: 9-15-21 OHS, 95/65# KB swings, 70/53#Read more