For today’s longer Met-con,try to stay consistent with your running pace, pick a speed you can stick with and keep moving. Scale HSPU by volume or with pike push-ups and box variations. For Time 800M Run 40 Wall Balls (20/14) 400M Run 40 Kettlebell Swings (53/35) 200M Run 20 Handstand Push-ups rest 5 minutes or more For Time Assault Bike Calorie Sprint Test 40/30Read more

Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches may adjust your volume based on ability as well. On the hang cleans try to go unbroken, work on pulling under the bar and catching low rather than dropping the bar. “Nasty Girls” 3 Rounds for Time 50 Air Squats 7 Muscle ups 10 hang Power Cleans (135/95)Read more

Strength Dead lift 1×20 @ 60% of 5RM 1×20 @ 65% 1×20 @65 OR 70%, go to 70% if you feel that 65% was solid Conditioning 100 Double Unders then, 21-15-9 Shoulder to Overhead (95/65) Front Rack Lunges (95/65) L/R Burpees Over Bar time cap 10 minutes  Read more

EMOM Sunday – Improve , practice, no scoreboard…. EMOM x 24 A. Row Calories (20/15) B. KB Swings x 15 (53/35) C. 1 Round of “Cindy” D. Sit-ups x 15Read more

Try this cardio / heavy combo with a partner today. Each partner completes the entire round before switching. Treat your turn as an interval sprint. In teams of two alternating for 22 minutes 8 Box Jumps (24/20) 6 Front Squats (135/95) 4 Power Snatches (using same bar) 50 M RunRead more