Continue Oak Strength today, then get ready for a short but very demanding benchmark WOD!  If you’ve never tried “Diane”, get ready for her!  It’s a tough couplet that tests skill and your ability to move moderate weight for repetitions.  Use a challenging scale for the HSPUs, but keep the intensity up (i.e no negatives or skill work). Strength Oak Strong Conditioning “Diane” 21-15-9: Deadlifts, 225/155# HSPUsRead more

Complete your Oak strength, then choose a station to start at for the metcon. You’ll work for as many reps as possible in 45 seconds of whatever that movement is, then rest/transition for 15 seconds. Scale rope climbs to rope pulls 3:1, but for scoring purposes 3 rope pulls equals 1 rep. Repeat for a total of 4 rounds. (12 minutes) Your score is total reps + calories. Strength Oak Strong Conditioning 4 rounds of :45 of work, :15 transition: ME rope climbs ME row (cals) ME knees to elbowsRead more

Spend 15 minutes working on the pause snatch. It’s a full snatch (ground to full squat and stand up), but you pause with the bar at mid-thigh. This reinforces positioning and helps those who are prone to lifting the bar straight up instead of scooping it into the power position. Work up in weight across eight singles or more. For the burpee box jump-overs, you’ll do a burpee either facing or alongside the box and then jump over it and onto the other side. For this, you do not need to open your hips on top of the box if you don’t want to since the goal is to lay down on the floor and get over to the other side. Scale pull-ups to banded or ring rows and scale the number of double unders down if you need to (for those true beginners, you may scale to 2x single...Read more

Complete your Oak strength depending on whatever day you left off. Then pair up and complete 7 banded runs each. For these, you’ll wrap a green (or two blue) band around the runners waist and “hold” them back as they run across the gym. Create enough tension that they have to lean forward and make quick steps, taking about 4-6 steps per mat. The runner should have to fight to get down the gym, but not be completely exhausted by the end. Here’s a video from CF Football explaining the banded sprint:  Strength Oak Strong (Day 4) Conditioning 7 x Banded SprintRead more

Clean and jerks can be full or power cleans with a push press, push jerk, or split jerk as acceptable ways to get the bar overhead. (i.e. Grace style) To scale muscle-ups, do a 1:1 or 2:1 ratio of pull-ups and dips, depending on your proficiency in either movement. Scale for toes through rings should be V-ups or sit-ups. 5 rounds for time: 5 clean and jerks, 165/110# 5 muscle-ups 10 toes through ringsRead more