Pistols can be scaled by sitting down to a box, holding onto a post, or even stretching a band across two J-hooks and sitting down on it. If you need to scale handstand walks, you may want to simply hold a handstand against a wall, do wall walks, or for a novice, do shoulder taps (do this with feet on a box to make it more challenging) The metcon should be heavy and fast – use a weight that is about 70% of your 1RM deadlift (if you’re thinking about doing Rx, your 1RM should be about 400 for guys, 250 for ladies) Skill For 12 minutes: even minutes – 8 pistols (4L/4R) odd minutes – handstand walk or HSPU practice Conditioning For time 12-9-6-3: Deadlifts, 275/185# Toes-to-bar  Read more

We’ve been throwing in assistance work on Oak Day 2 with push-up and pull-up variations and now we can test out our progress. Find a steady, consistent pace for the first 15 minutes, then push it for the last 5. Let’s see who can fill in the leaderboard! “Cindy” AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air-squatsRead more

Take about 20 minutes to find a 5RM deadlift. You have the option to do them in a conventional or sumo stance. For sumo, you’ll start with your feet very wide with toes pointed out and drop your hips down with your chest as tall as possible. Grab the bar with your arms perpendicular to the ground in a double overhand grip or mixed grip. To initiate, squeeze your glutes as they are going to be the primary movers in this stance. For those that are prone to lower back pain, the sumo stance is worthwhile exploring since you are more upright and therefore, create less strain on the lower back. For the metcon, you have 60 seconds to do 6 power cleans and as many burpees as you can in the remaining time. Rest one minute, then repeat for a total of 5 rounds.   Strength 5RM deadlift (conventional...Read more

You’ll work in teams of 4 today (3 if needed) with a running clock of 20 minutes. There are 3 parts to today’s workout: snatch, double unders, and row. You’ll spend exactly 10 minutes finding your 1RM snatch – full squat required. As a team you get 2 bars to work with and unlimited attempts in 10 minutes. Then you’ll move immediately into 5 minutes of max double unders. Two people may work at a time. Then you’ll immediately go to your rower (1 per team) and row as many meters as you can in 10 minutes. You must row 100 meters at a time and get off for the next person and you must rotate in the same order. For simplicity’s sake, the first person should row to the 100m mark, second person to the 200m mark, etc. instead of doing addition. You should record your OWN snatch for...Read more

A chipper to balance out yesterday’s strength maxes. Most movements you’ll be familiar with, except for one-for-two wall balls. For these, you’ll have to do an extra squat while the ball is in the air for the RX. So it will be basically be 2 squats for every throw you make. For time: 10 muscle-ups 20 HSPU’s 30 knees-to-elbows 400m run 50 two for one wall balls, 20/14# 400m run 30 knees-to-elbows 20 HSPU’s 10 muscle-upsRead more