For Strength, take the barbell from the rack and find the heaviest weight you can for the complex.  Conditioning is a triplet, full cleans are needed for this WOD and feel free to go right into the lunges from the cleans.  We’ll only be counting full rounds today since the rounds are short, so push to finish that last round! Strength 3 front squats + 1 jerk Conditioning AMRAP in 9 minutes 6 Pull-ups 6 Cleans (135/95) 6 Front Rack Lunges (135/95)Read more

In partners complete the work in any order and partition as necessary. For instance, while you could do 100 deadlifts to start, you could also start with 25 KB swings, then do 25 push-ups, etc. Partners do not necessarily have to do equal work – play to each other’s strengths. In partners, for time: 100 deadlifts, 225/155# 150 wall balls, 20/14# 175 KB swings, 53/35# 200 push-upsRead more

A longer metcon to send you off into the weekend. Push presses and front squats should be the same weight – it should be doable in one or two sets for the push presses. For box jump overs, the standard is to get to the other side – not required to reach extension on top of the box. AMRAP in 25 minutes: 10 push presses, 115/75# 15 box jump overs, 24/20″ 10 front squats, 115/75# 15 burpeesRead more

The alternating EMOM has 3 components: unbroken snatches; 10 toes-to-bar; and 15 skater strides. For snatches, find a weight you can do unbroken while warming up. Toes-to-bar can be scaled range of motion or V-ups. Rx skater strides will be one mat width. The metcon is sprint repeats with about 2 minutes rest. This will depend on number of people in each heat, etc. EMOM for 15 minutes: M1: 5 UB power snatches M2: 10 toes-to-bar M3: 15 skater strides 5 rounds: 200m run ~2 minute restRead more

Matt S. has always been pretty active since he was a kid. He grew up playing baseball, hockey, football, basketball, soccer and golf – organized or around the neighborhood. After junior year of high school Matt could no longer rely on his towering height (5’4”) and imposing frame (120lbs) to dominate organized sports. Instead, he did what most 17-21 year olds do and spent most of his time “hanging out”. After a couple of years of not going to the gym or playing any sports, Matt eventually found his way back into a local gym owned by a family friend. He would spend the rest of college in and out of his gym routine of bouncing from machine to machine or on a treadmill/elliptical counting down the minutes until he felt like he “worked out”. Nonetheless, Matt felt reasonably fit for a young guy. Senior year of college, after returning...Read more