For Strength today, take about 20 minutes and build up to a heavy 5 rep push press. Make sure to press through the bar and don’t rebend the knees. For conditioning, keep moving quickly and try to rest only when transitioning. Strength Push Press 5,5,5,5 Conditioning 4 Rounds For Time 9 Box Jumps (24/20) 9 Toes to Bar 7 Burpees 7 Sit-ups 5 Push-ups 5 Shoot ThroughsRead more

Nice Grip….now pull!!!!!! Today we’re working strength endurance during our initial training phase.  You’ll do front squats alternating with 100M runs on the minute.  Advanced athletes should take the bar from the ground.  This will test your ability to shed lactic acid build up, and move weight while out of breath.  Scaling will be key, consider scaling to 50M runs if needed, and obviously most athletes shouldn’t be doing body weight on the squats, that is just something to shoot for.  Conditioning is a couplet of super light overhead squats and muscle ups.  Keep your core tight and go unbroken on the squats if you can, and scale MU as needed with strict pull-ups / dips and or jumping muscle-ups. Strength Alternating EMOM for 16 minutes  5 Front Squats @ BW / 100M Run Conditioning AMRAP in 8 minutes of 20 Overhead Squats (45/33) 3 Muscle UpsRead more

I still haven’t seen the results from last weekends competition. I said to Sarah, “I missed that snatch, I don’t even wanna see the results”. I was pretty mad at myself for that, for letting my teammates down. It might not have mattered in the end, but I hated that I missed it. My goal for the competition was to hit the 2 rep hang snatch at 205, a weight that I hadn’t hit before, even in training. But knowing that the environment was going to be that of a competition, I figured I could add 7 measly pounds to my previous best of 198. I couldn’t. And hitting it for 3 single reps on 3 different attempts garnered my and Grant exactly zero points, it was useless. So where are the results? I don’t know, maybe they are out there somewhere on KOP’s site or on some app, that...Read more

For strength, set up your empty bar and weights that you will need for your power snatch. At the call of 3-2-1 GO, you may take exactly 15 minutes to find your 1RM power snatch or snatch for the day. The Metcon is a team style WOD. Athletes may start chipping away as soon as they return from the 800M Run. You may switch with team members at your discretion, and all 3 athletes may work together, but only one athlete per station at any time. Strength   1RM Snatch or Power Snatch Conditioning With a 20 Minute Cap In Teams of 3 Complete: 800M Run then, 200 Shoulder to overhead (145/95) 2500 M Row 40 Alternating OH lunge shuttle runs (5 mats)Read more

During strength you’ll be working up to a heavy 3 rep hang clean. You may put the bar down but only if you immediately pick it back up between lifts. New lifters and those not yet using heavy weight should keep the bar off the ground between sets to work grip, and upper back strength. For conditioning you’ll be doing 4 rounds for time while using a moderate to heavy barbell, reps should be singles for most, but they should be fast singles. Scale pull-ups to banded strict or ring rows today. If you have any double unders in you at all, you should go for the 20 per round, I mean….it’s only 20. Strength Hang Clean 3,3,3,3 Conditioning 4 rounds For Time 5 Power Cleans (185/125) 10 Pull-ups 20 Double Unders    Read more