During warm up, work on your wall walks and/or handstand holds. If holds against a wall are easy, work on free standing or shoulder taps. The workout has double unders and running for the endurance crowd, but it also has heavy deadlifts for the barbell crowd. Deadlift weight should be around 70-75% of your 1RM. Skill wall walks, handstand holds Conditioning For time: 100 double unders 400m run 15 deadlifts, 275/185# 800m run 15 deadlifts, 275/185# 400m run 100 double undersRead more

During warm up, work on your wall walks and/or handstand holds. If holds against a wall are easy, work on free standing or shoulder taps.The workout has double unders and running for the endurance crowd, but it also has heavy deadlifts for the barbell crowd. Deadlift weight should be around 70-75% of your 1RM. “ For time: 100 double unders 400m run 15 deadlifts, 275/185# 800m run 15 deadlifts, 275/185# 400m run 100 double undersRead more

Take the thruster from the ground to find your 2RM thruster (you only need to clean it once and a full clean may count as part of your first thruster). A thruster will count as long as the bar motion is continuously upwards. This means landing like a jerk will not count. If the bar stops above your head and you’re fighting to press it out, it will count as long as the bar does not descend at any point. For the triplet, substitute 2 pull-ups and 2 dips for each muscle-up as a progression. Remember, this is two rounds for time, not just 21-15-9! Strength 2RM thruster Conditioning 2 rounds for time: 21 toes-to-bar 15 thrusters, 115/75# 9 muscle-upsRead more

Team up in 3’s – each of you will start at a different station and do AMRAP in 2 minutes of either rowing or the couplet. After 2 minutes, rotate (in order written). You’ll need to figure out how to keep track of reps (recommended method is to tell the next person where you left off) You will end up doing each station 3 times (9 x 2 minute rotations) Score each station separately. In teams of 3, AMRAP in 18 minutes (rotate every 2 min.): Station 1: Row Calories Station 2: 5 Power snatch, 115/75# 10 burpees-over-bar Station 3: 5 chest-to-bar pull-ups 10 KB swings, 70/53# Level 2 Alt EMOM for 15 minutes A. OHS x5 @60% 1RM B. 5C2B Pull-ups +5 Toes to Bar C. Row 200 M rest > 10 min Bar Muscle Up Practice or accumulate 25 reps NFTRead more

For the alternating EMOM, warm up your clean to a weight that you can use for all 6 sets (3 reps per set). You may string or do singles for these. For ring dips, choose a number/scale that works for you. For instance, someone proficient in ring dips might do 10-15 per set while someone new to ring dips might do 5-10 box dips. For the AMRAP, the CJs may be “Grace” style with power cleans and push jerks. Scale HSPUs accordingly, but challenge yourself since this is an AMRAP. Alternating EMOM for 12 minutes: A. 3 cleans, heavy B. ring dips Conditioning AMRAP in 12 minutes: 1 clean and jerk, 155/105# 2 HSPUs 2 clean and jerks 4 HSPUs 3 clean and jerks 6 HSPUs 4,8..5,10..etc.Read more