We’ll start today with some accessory work. Alternate between L-sit holds and Push-ups for 8 minutes. For the L-Sit, use parallettes if possible, otherwise scale to hanging L-sits or v-ups. For the push-ups work on moving perfectly and getting full ROM, we’re not counting reps here, so make it about movement. Our met-con today is an ascending ladder of double unders paired with 2 squat cleans each set. Climb as high as you can in 12 minutes. Your score today will simply be the last set of double unders you complete – no extra reps or CJs are added to your total. Accessory  EMOM x 8 A. L-sit Hold (practice) B. 15 Push-ups Conditioning AMRAP in 12 minutes 2 Squat Cleans (155/105) 10 Double unders 2 squat cleans 20 Double Unders 2 squat cleans 30 Double Unders 2 squat cleans 40 Double Unders…… etcRead more

Push Jerk work for today guys, lets get on the bar and hit 2 sets of 3 and 3 sets of 2, heavy, recording the heaviest set of 2 in WODIFY. Scale weight as needed for the met-con, don’t underestimate squats that will get tough after a few reps. Your choice on bike/row option, just note the different calorie requirements for each piece of equipment. Strength Push- Jerk 3,3,2,2,2 Conditioning 4 Rounds for Time 7 Should to Overhead (115/75) 9 Back Squats (115/75) 11/9 Cal Row / Bike Bike (RX+)Read more

Flipping things around for this WOD guys…We’ll start off with a sprint style conditioning piece, heavier power snatches and bar muscle ups. You should be doing quick singles on the power snatch unless you are RX’ing (and can still touch and go). Scale bar muscle-ups to jumping bar muscle ups 1:1 or c2b pull-ups 1:1 as needed and depending where you are in the bar muscle up progression. After the met-con we’ll be hitting some timed accessory work, bicep curls and barbell roll-outs. For Time 12-9-6 Power Snatch (135/95) Bar Muscle-Ups EMOM x 10 Minutes A. Barbell Roll Outs x 8 B. Bicep Curls x 10Read more

Let’s hit the engine today with a 20 minute AMRAP. Stay in place for the lunges counting each leg as each rep. Push yourself on the KB weight as we’ll be working with heavier loads than normal on this movement. AMRAP in 20 minutes 10 Overhead Plate Lunges (45/25) 8 Kettlebell Swings (70/53) 10 Burpees 8 Box Jump Overs (24/20)Read more

Start out by taking a few minutes to build to your needed overhead squat weight. You’ll be working with a partner for this strength EOMOTM (every other minute on the minute) so plan your plate loading accordingly.  If you don’t have a true or close to a true 1RM OHS to derive your percentage from, use a manageable load for 5×5. Strength EOMOTM x 10 Overhead Squat 5 x 5 using 70% 1RM Conditioning (cap 20 min) 6 Rounds for Time 12 Wall Balls 9 Pull-ups 6 Handstand Push-upsRead more