For this team workout, pair up and complete the work as written. The runs should be completed together and you must carry 1 medicine ball. You may switch off at any point. When you come in, complete the movements and reps as written. Once you complete a movement, move to the next. You may split up the reps anyway you see fit, they do not have to be equal amounts. You will finish with the same run as you started. In teams of 2 for time: 400m run, 20/14# 75 box jumps, 24/20″ 50 power snatches, 95/65# 75 wall balls, 20/14# 50 burpees 400m run, 20/14#Read more

For strength, do three heavy sets of 3 shoulder presses, increasing the weight across sets. Warm-up sets are assumed. For the metcon, don’t be fooled by the 21, 15, 9 rep scheme – this is an AMRAP. If you cannot do clapping push-ups, try pushing yourself off the ground even an inch. If you are scaling push-ups to an elevated surface (box, bar, bench, etc), do not push off or clap. Strength Shoulder Press 3, 3, 3 Conditioning AMRAP in 12 minutes: 21 KB swings, 55/35# 15 V-ups 9 clapping push-upsRead more

This AMRAP starts each round with a complex – do 5 deadlifts into 3 hang power cleans into 1 jerk. You may drop the bar at any point, but it would be wise to not drop on the 5th deadlift or the 3rd hang power clean. Scale rope climbs to rope pulls and if the ropes are occupied, you can choose to do the run first and then complete them (or wait). AMRAP in 18 minutes: 5 deadlifts, 135/95# 3 hang power cleans 1 jerk 2 rope climbs 200m runRead more

Take 20 minutes in the beginning of class to establish a 1RM overhead squat. Check out the second event from the 2014 CF Games to see some amazing OHS numbers. The metcon consists of intervals – go all out on the row and air squats and record your fastest time and note your slowest time in comments. Strength 1RM Overhead Squat Conditioning 5 rounds, rest about 2 minutes between efforts: 100m row 15 air squatsRead more

Front squats will be taken from the ground today, you may clean your first rep, but make sure you hit below parallel for it to count. Due to the amount of pull-ups, scale appropriately using bands or rings. 4 rounds for time: 800m run 25 pull-ups 5 front squats, 165/110#Read more