For skill, attempt as many toes-to-bar as possible in 45 seconds, then rest/transition to as many rips dips as possible in 45 seconds. Switch back and forth for 10 minutes (5 sets for each movement) Score the toes-to-bar and ring dips separately for total reps. For the metcon, you will have 2 minutes to row 250m and immediately get off to do as many thrusters as possible. Rest about 2 minutes (this may change based on class sizes and staggered starts) Your score is total amount of thrusters completed over 4 rounds. Skill :45 of work, :15 transition, alternating for 10 minutes: ME toes-to-bar ME ring dips Conditioning 4 rounds: 2 minutes to complete: 250m row ME thrusters, 125/85#Read more

For strength, do 2 squat cleans consecutively, then 2 push presses, then 1 jerk (push or split). Find the heaviest weight you can do for that complex. For “Diane,” choose a deadlift weight that you can string for at least 5-10 reps. HSPUs may be kipping or strict. Strength Take 20 Minutes to find a heavy complex of 2 Squat cleans + 2 push presses + jerk Conditioning “Diane” 21-15-9 Deadlifts, 225/155# HSPUsRead more

Sports have always been a huge part of Craig’s life. School papers primarily revolved around the Eagles or Phillies, draft day has been a holiday since age 7 & every Sunday Craig and his dad went to church…aka the VET / LINC. Athletically, Craig tried his hand at virtually every sport throughout his life; however, his 6’ 4” 140lb string bean physique wasn’t always conducive to on field domination. While the baseball diamond afforded Craig the most success, he always preferred playing the sport to the perceived boredom of the gym. The competitive team angle entertained and engaged Craig much more so than the solitary confinement of early morning barbell or track sessions. Fast forward to college where the allure of, well college, superceded any inclination to wake up for practices at 5 AM.  It was at this point that Craig started to notice the GAINs he’d always strived for...Read more

We’re starting the week off with some solid strength work in the back squat. Today, build up to a heavy set of 5. After that get ready to get under the bar on snatches and burn out the quads with some moderately long sets of wall balls. Strength Back Squat 5,5,5 Conditioning AMRAP in 10 minutes: 5 hang (squat) snatches, 115/75# 15 push-ups 15 wall balls, 20/14#Read more

Take 20 or so minutes and find a 1RM deadlift in a sumo stance. This is a wider stance with feet outside of your grip width. You’ll be in a more upright position compared with a conventional stance which puts less strain on the lower back. For the metcon, do a full Tabata (8 rounds of 20 seconds work, 10 seconds rest) for each movement. Count total reps across all three movements for one final score. Strength 1RM Sumo deadlift Conditioning Tabata: box jumps, 24/20″ toes-to-bar double undersRead more