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

Get at least three sets of five heavy overhead squats from the rack. Focus on keeping the weight in the mid-foot and driving up through the heels. The metcon is a descending couplet for time of handstand push-ups and hang power snatches. The hang power snatch should start around mid-thigh and land with the bar overhead in a quarter squat position. Strength Overhead Squat 5,5,5 Conditioning 11-9-7-5-3-1: HSPUs hang power snatch, 95/65#Read more

Gymnastics, weightlifting, and monostructural activity. These are the three main categories that we consider while programming workouts. Today we take one from each category for a longer AMRAP. Scale muscle-ups to a 2:1 or 3:1 ratio of pull-ups/dips depending on proficiency. Some may also want to do jumping muscle-ups. Clean and jerks can be power or squat, but they should be heavy. Most people should do 20 double unders since this is an AMRAP, but possible scaling can include less reps or for true beginners, 60 single unders. AMRAP in 25 minutes: 1 muscle-up 1 clean and jerk, 225/155# 20 double undersRead more