Time for a chipper. Run through this in order, completing each task before starting the next. Scale bar muscle ups to 10 pull-ups and 10 box or parallette dips (not rings). To scale push-ups, use a band “backpack” or elevate yourself on a box or bench. For time: 800m run 10 bar muscle ups 20 box jumps, 24/20″ 30 KB swings, 53/35# 40 lunges (20L/20R) 50 push-ups 40 lunges (20L/20R) 30 KB swings, 53/35# 20 box jumps, 24/20″ 10 bar muscle ups 800m runRead more

Strength is 1 hang snatch + 2 OHS. Start from the hang position (between hips and knees) and pull under into a squat snatch. Stand up and then complete two more overhead squats. If you’re struggling to land in the bottom of a squat, do a hang power snatch and do 3 OHS. For conditioning, you’ll do 21 overhead squats, then 21 toes to bar, following by 15 OHS/15 ttb, finishing with 9/9. Strength Hang snatch + 2 OHS Conditioning For time: 21-15-9 OHS, 95/65# Toes to barRead more

For strength, do two full cleans (squat) first, then a jerk. Find the heaviest weight you can do for that complex. Then for the metcon, load the bar with 70% of the weight from strength. You’ll do an ascending ladder AMRAP of clean and jerks and double unders. The clean and jerks for this part do not have to be full squat. Your score is the total completed “rounds” plus extra reps. For example, if you get 9 clean and jerks and 75 of your 90 double unders, your score is 8 + 84. (finished round of 8/80, then 84 extra reps) Strength Take 20 Minutes to Find a heavy complex of: 2 Cleans + Jerk Conditioning AMRAP in 10 minutes: 1 clean and jerk, 70% from strength 10 double unders 2 clean and jerks 20 double unders 3 clean and jerks 30 double unders etc.Read more

Use the beginning of class to work on your gymnastics – challenge yourself to do harder progressions than you would in a workout. If you’ve never been upside down on a wall, try to kick up! And don’t forget, today is the Paleo Potluck at Coach Kate’s place. See you there! Alternating EMOM for 12 minutes: A. 5 mat handstand walk or 5 HSPUs B. 6-10 pistols Conditioning 4 rounds for time: 15 burpees 20 wall balls, 20/14# 25 sit-upsRead more

Today you’ll work in teams of 4 (or 3 if odd numbers). Working with two bars at most, take exactly 15 minutes to find a 1RM snatch for the day. This may be power or squat. Your score is the TOTAL pounds snatched as a team. Take a few minutes to get your running shoes on because then you’ll work as a team to cover as much distance as possible. You will run one at a time to the 200m mark and back to your teammates. Go in a relay fashion and maintain that order for the duration of 12 minutes. Your score is the TOTAL number of laps run as a team. In teams of 4: 15 minutes to establish 1RM snatch each (anyhow) 12 minutes of ME 200m run (relay)Read more