2 AMRAPs, each a couplet, with 5 minutes rest between. Take time to warm up the lifts to hone in those motor patterns. We’re doing the power variations of the snatch and CJ since we’ll be squatting more than usual with the start of Oak Strong. Scale the weight if you need to, and find a progression for HSPUs that works for you (pike position on a box, wall walks for those uncomfortable going upside down, etc) AMRAP in 8 minutes: 5 power snatches, 135/95# 10 HSPUs rest 5 minutes AMRAP in 8 minutes: 5 power clean and jerks, 135/95# 10 box jumps, 24/20″Read more

https://www.youtube.com/watch?v=3A1M0hoLGX8 Today’s the first day of our Oak Strong Program. If you didn’t do so last week, ignore this programming and focus on obtaining a 5RM/1RM for each back squat and press. If you have a recent 5RM for the squat, you may skip that. For the metcon, you’ll do a full Tabata of Apollo Ono’s (total reps) and then a full Tabata of Sit-ups (total reps). See video for Apollo Ono instruction and scales. Strength “Oak Strong” Conditioning Tabata Apollo Ono’s Tabata Sit-upsRead more

https://www.youtube.com/watch?v=lgj07Gk2hf8&feature=youtu.beRead more

“Cindy” is a bodyweight specialist’s dream – as many rounds of 5 pull-ups, 10 push-ups, 15 air squats for 20 minutes. To balance that out today, we’re going to add 3 moderately heavy deadlifts each round. As you fatigue, be sure to setup properly with a strong back and use those legs to drive through the floor to initiate the deadlift. AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squats 3 deadlifts, 245/165#Read more

For this workout, you’ll be in partners, alternating the work. Partner A with do 15 thrusters and 15 burpees over bar, then Partner B will do 15 thrusters and 15 burpees over bar. Partner A will do their 12’s followed by B doing their 12’s. Finally, Partner A will do 9 thrusters/9 burpees and Partner B will finish the workout with 9 thrusters and 9 burpees. Your total time is your score.  Even if you can’t use the RX weight, scale to a heavy thruster for you.. With a partner For time: 15-12-9 Thrusters, 135/95# Burpees over barRead more