Strength is an alternating EMOM – choose a heavy, but moderate bench weight. For pistols, scale to a box or holding onto an upright. For the metcon, the bar will start on the ground and you’ll need to clean it and get it onto your back for the lunges. Progression for muscle ups should be a mix of pull-ups and dips (Ring pull-ups, chest to bar pull-ups, or banded strict pull-ups, and for dips, either box ring dips, bench dips, or parallette dips) You may do a 2:1 or 1:1 ratio for whatever progression you choose. Strength / Skill Alternating EMOM for 10 minutes A. 5 Bench Press B. 8 Pistols (4L/4R) Conditioning AMRAP in 12 minutes: 10 back rack lunges, 135/95# 50 Double Unders 7 muscle upsRead more

Strength Take 20 minutes to find your max complex of : 1 Power Clean + 1 Hang Clean Conditioning 4 Rounds for Time 30 KB swings (55/35) 20 Wall Balls 10 Handstand Push-upsRead more

At the start of the Metcon, the coach will say 3-2-1 go, you will begin your burpees. When you reach 40, stop and wait for the 3 minute mark to begin the remaining Run + AMRAP. If you don’t reach 40 by that time, just make a mental note of where you are – you can “pay” for them later. Your result is your total number of reps including your initial set of burpees. So if you complete the 40 in time, then get one round you would have 51 reps (counting 1 rep for the suicide run and 0 for the 400M run) Strength Overhead Squat 3,3,3,3 Conditioning With a running 12 minute clock complete 40 burpees At the 3:00 minute mark Run 400 M then AMRAP in remaining time 5 C2B Pull-ups 5 Burpees 1 Suicide Run Penalty – athlete owes (3) burpees for every one missed on...Read more

For strength beginners may take the barbell from the rack, but most should strive to take the bar from the ground. If you are limited by your clean, you might decide to start from a rack. We have a fun benchmark for the metcon today. If you can do double unders, go for it, if you are spotty do at least some double unders every round. For those still working on getting double unders scale to single unders , 1:1. Strength Take 20 minutes to find a max complex of 1 Thurster 1 Push Press 1 Push Jerk 1 Split Jerk Conditioning “Annnie” 50-40-30-20-10 Double Unders Sit-upsRead more

In teams of 3 or 4 people, you will complete the following work as a group. Only 2 people may work at a time (whether it’s 3 or 4 people) so you’ll need to figure out a way to keep track of reps. The 800m run must be done together and you will carry 1 or 2 medicine balls (team of 3 = 1, team of 4 = 2). If it is a team of all males, carry 20# medballs. If there is one female or more, carry at least one 14# medball. You may switch off who carries at any point and carry them in any fashion, but the ball must not touch the ground. The run must be done together, no running ahead. Once you come in from the run, complete the work in order: box jumps first, wall balls second, KB swings third. If you are a...Read more