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

Strength Close Grip Bench Press 3,3,3,3,3 Conditioning 21-15-9 Hang Power Clean (115/75) Toes to BarRead more

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters. Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout. 10 rounds for time of: 9...Read more