For strength, take the bar from the ground for your front squats. You can either power clean and do 5 front squats or receive it in a full clean and count that as your first squat. Alternate those with 5-10 toes-to-bar. These do not need to be unbroken, but if you need to work on stringing, then do so. The metcon should be treated as a semi-sprint: while you don’t want to go 100% out of the gate, figure out the best pace to get everything done as quickly as possible. That 400m run should be a sprint! Strength Alternating EMOM for 10 minutes: A.) 5 front squats, heavy B.) 5-10 toes-to-bar Conditioning For time: 1000m row 30 OHS, 95/65# 400m runRead more

“Nate” is a great hero WOD to work on our gymnastics – two very high skill movements that we can work on in the beginning of class. If you have strict pull-ups, consider doing strict or kipping RING pull-ups – it will hit your bicep way more than bar pull-ups! “Nate” AMRAP in 20 minutes: 2 muscle-ups 4 HSPUs 8 KB swings, 70/53#Read more

Yesterday was heavily focused on the posterior chain – glutes, hamstrings, and lower back. Today we’re focusing more on the anterior (front) of our legs, mostly on the quads. The higher the bar is on your back, the more you’ll use your quads. The lower the bar is on your back, the more you’ll lean forward and need to use your posterior chain. Find a 1RM back squat, then hit this metcon like “Fran” – it should be as fast as possible, no pacing! Strength 1RM Back squat Conditioning For time: 21-15-9 thrusters, 95/65# box jumps, 24/20″Read more

Today we’re starting and ending with 5 minute AMRAPs and sandwiching a 1RM clean and jerk in the middle. For deadlifts and burpees over bar, the deadlift should be heavy enough that 5 reps is tough (singles are fine). Burpees over bar can be parallel to the bar, but jump with both feet leaving the ground at the same time. The clean and jerk can be power or full squat – we’re looking for the most weight from ground to overhead. The last AMRAP should be a moderate power clean (hopefully feeling light after the 1RM) and wall balls. There is no built in rest – you must change your own plates for all components. 0:00-5:00 AMRAP: 5 deadlifts, 275/185# 10 burpees over bar 5:01-12:00 1RM clean and jerk 12:01-17:00 AMRAP: 5 power cleans, 155/105# 10 wall balls, 20/14#Read more

We are going to focus a bit more on gymnastic skill and strength over the next six weeks. For instance, today’s alternating EMOM consists of snatches and handstand variations. For the snatches, you may choose to do power or full snatches – the point is to focus on good form. Use the same weight across all sets. For handstands, choose one of these options: 1.) 3 mat handstand walk 2.) 5-10 hspu’s 3.) 5-10 box hspu’s 4.) 5-10 stink bugs. The metcon is a series of tests: you have 5 minutes to find a max unbroken set of double unders – note that we’re only looking for one unbroken set, not max effort in 5 minutes. Then rest 1 minute, and find max effort (AMRAP) of push-ups in 2 minutes. This is not meant to be unbroken. Rest one minute, then repeat in similar fashion for sit-ups. Score each component...Read more