For strength, you’ll do an alternating EMOM for 10 minutes (5 sets of each). Pick a bench press weight to use for all 5 sets – it should feel heavy, but very manageable for the first set since the goal is for it to make you work by the fifth set. For weighted pull-ups these should be strict. Some of you will probably need to do banded or just your bodyweight, but for those that have proficient strict pull-ups, use weights like dumbbells, kettlebells, or weight vests. For the metcon, scale HSPUs to pike box, wall walks, or stink bugs.  The walking lunges should span 5 mats lengthwise (5x6ft) while holding a 45# or 25# plate overhead. The plate must be held above head level and not rest on any body part. Strength Alternating EMOM: A.) 5×5 Bench Press B.) 5×5 Weighted Pull-Up Conditioning AMRAP in 12 minutes: 7 HSPU...Read more

For strength, work up to a heavy front squat – go for a max if you’re feeling good. Then for the metcon, load a bar with a moderate weight for push presses, it also should be a weight that you can do at least six reps for.  The weight  should be light for front squats.  Toes-to-bar can be scaled with less reps, knee raises, V-ups, or sit-ups.  Strength Front Squat 5, 3, 3, 1, 1, 1 Conditioning 4 rounds for time: 8 toes-to-bar 12 push presses, 115/75# 8 Front Squats 115/75#Read more

We’ve got a serious Hero WOD to start the year guys, scale wisely. HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 metersRead more

It’s the end of the year so let’s go out with a bang: 1RM deadlift! This might take up to 30 minutes, so plan accordingly. Warm up with light sets of 5 and maybe sets of 3 or 2, but get into your singles when you feel the weight getting moderately heavy. The metcon will vary in times based on your push-up proficiency. You may want to scale to 15 or 20 reps per round. Scales can include banded back pack, elevated on a box or bar, or knee push-ups. Strength 1 RM Dead Lift Conditioning 3 rounds for time: 25 box jumps, 24/20″ 25 push-ups w/ 3 sit-ups EMOMRead more

For strength, find your 5 rep max for unbroken power snatches. This means you cannot let go in between reps, but you may rest at the top or in the hang positions (not while the bar is on the ground, these should be touch and go style) Proper positions will help immensely. The metcon is a variation of “Helen” – instead of running, you’ll do 50 double unders. Scale this to a number that can be done in 1-2 minutes. Then you’ll do 21 KB swings and 12 pull-ups and repeat for a total of 3 rounds. Scale for pull-ups are usual banded pull-ups or ring rows. Strength 5RM power snatch (UB) Conditioning “Helen Will Make Ya Jump, Jump” 3 rounds for time: 50 double unders 21 KB swings, 53/35# 12 pull-upsRead more