Lets have some fun with this “sandwich” style chipper today. A couple of rules to pay by today guys, take a look. *Athletes must rotate every 10/8 calories on the rower. ** For Burpees over the bar, athletes must trade off reps 1:1. Aka, switch for each rep, you do one I do one. Dead lifts, CJ and double unders may be broken up anyway you like, so long as only one athlete works at a time. Partner Chipper For Time 25 Clean and Jerks (135/95) Row 40/32 Cal* 50 Dead lifts (185/125) Row 40/32 Cal* 200 Double Unders Row 40/32 Cal* 50 Burpees over Bar** Row 40/32 Cal* 25 Clean and Jerks (135/95)  Read more

For strength we’ll be working on some power snatches today. Take about 15 minutes and build up to a heavy double for the day. Our Met-con is an intense battle of 6 straight forward rounds of assault bike calories and barbell work.   Use total reps over the 5 rounds for your score. Strength Take 15 minutes to build up to a heavy Power Snatch double Conditioning 5 intervals 1 minute each 10/8 Assault Bike Calories AMRAP in remaining time 6 Front Squats (95/65) 6 Power Snatches (95/65) rest as needed betweenRead more

After Diane, lets bring it back today with some volume! Take the lunges from the ground and try to keep that back foot in place every rep. For pull-ups today work for about :40 seconds then give yourself time to transition back to the lunges. No need to record numbers for these elements. For conditioning today, we have alternating barbell work, and cardio. Weights are light so lets go for big sets and lots of rounds. Strength Alternating EMOM x 10 Front Rack Lunge x 10 (135/95) Strict Pull-ups :40 Conditioning AMRAP in 10 minutes 20 Hang Power Cleans (95/65) 100M Run 20 Shoulder to Overhead (95/65) 10 BurpeesRead more

Open the day with some dead lift work.  This portion should be treated as preparation for the Diane, and not strength per se.  The idea is to “pull” more weight for a few sets than you will use for Diane.  Split into 2 heats for Diane and scale so that you can complete the workout in under 10 minutes. WOD Prep Take 10 minutes and build up to a moderate 3 rep dead lift Conditioning “Diane” 21-15-9 Dead lifts (225/155) Handstand Push-upsRead more

Today we’ll work on some overhead squat positioning. This should prime us for a longer met-con using overhead squats. Today also take a few minutes to practice T2B. Practice Using a Rack, complete 5 complexes using no more than 50% of your 1 rep overhead squat Behind the neck jerk + Overhead Squat + Pause Overhead Squat 1+2+1 Conditioning 7 Rounds For Time 7 Overhead Squats (95/75) 9 Toes To Bar 11 Burpee Box Jump Overs (24/20)Read more