We’re working on power cleans today. While you’re warming up, focus on bringing the bar into the mid-thigh position and pop that hip open to get the bar up. Get a few doubles in, then find a 1RM. Fight the tendancy to jump your feet out really wide – ideally they should move out to a squatting position (you can test this in warm-up by doing a power clean and then seeing if you can front squat) The AMRAP will have relatively lighter power cleans, double unders (scale to a reasonable number or 3x single unders), and air squats. Strength Power clean 2, 2, 1, 1, 1 Conditioning AMRAP in 12 minutes: 5 power cleans, 75% of 1RM 25 double unders 45 air squatsRead more

For today’s workout, partners must be together for each run (you may not run ahead to start the work of the next station) For the pull-ups, wall-balls, and burpees, you may partition those any way you see fit. In teams of 2, for time: 400m run 100 pull-ups 800m run 100 wall balls, 20/14# 400m run 100 burpeesRead more

Strength is a snatch complex – a high pull (keep the arms loose and straight, shrug up) and a full snatch (squat). After that, we have a 16 minute metcon: start with a 100m row and move to box jump overs (no need for full hip extension; you may also jump over the box or on top, then over). After that you have kettlebell swings and a rope climb. Scale rope climbs to two half rope climbs if height is an issue, or 3 rope pulls. Strength EMOM for 8 minutes: Snatch pull + snatch Conditioning AMRAP in 16 minutes: 100m row 10 box jump overs, 24/20″ 15 KB swings, 53/35# 1 rope climbRead more

For strength, work up to a heavy 3 rep back squat. Then, load the bar with a moderate thruster weight – it shouldn’t be so heavy that you can only do 2 or 3 thrusters at a time, but you aren’t expected to do all 10 unbroken either. It should be heavier than a “Fran” weight that you would use. Scale pull-ups to ring rows, jumping pull-ups, or banded pull-ups. Strength Back squat 3, 3, 3 Conditioning 3 rounds for time: 10 thrusters, 115/75# 20 pull-upsRead more

For skill, work up to the highest weight you can do a turkish get up (find weights for each arm) For the metcon, you have 3 minutes to complete 8-5-2 of deadlifts, burpees over bar, and knees-to-elbows. This means you’ll do 8 deadlifts, 8 burpees, 8 KTE, then 5 deadlifts, 5 burpees, etc. If you complete the work under 3 minutes, you may rest the remaining time. At 3:00, start a new round of 8-5-2. Continue in this fashion until you cannot complete the work in the 3 minute interval. No matter what, you must complete 3 rounds, even if you do not make the interval time cap. Simply continue as fast as you can right into the next round until you complete 3 rounds. Your score is total reps. If you need to resort to completing 3 rounds for time, your score is 135 (total reps for 3 rounds...Read more