AMRAP in 16 Minutes “Buy In” – 40 Burpees then in remaining time 12 Kettlebell Swings (55/35) 12 Box Jump Overs (24/20″) 12/10 Calorie Bike / RowRead more

These long EMOMs are a nice tradition during Open season let’s keep it going. EMOM x 24 Minutes A. 40 Double Unders B. 5 Dead lifts (275/185) C. 2 Down and Back Farmers Carry (70/53) D. 8 Dumbell Push Press (50/35)Read more

Lets start with some skill work on a movement that we’re bound to see in the Open this season. Alternating between bike / row and the handstand push-ups progressions. If you’re proficient get as many reps as possible in about 40 seconds. Alternating EMOM x 8 Skill / Warm-Up A. Bike Row (:40) B. ME HSPU or progressions For Time 21-15-9 Power Cleans (135/95) Wall Balls (20/14) Burpees “Read more

Take some time to work on this heavy overhead complex today. Build up to your working weight and stay there focusing on speed under the bar in the two jerks. Scale MU to JMU or chest to bar pull-ups as needed Strength Push Press + Push Jerk + Split Jerk (complex 41) 4 x1+1+1 75% Conditioning AMRAP in 11 minutes 3 Muscle Ups 6 Overhead Squats (115/75) 9 Kettlebell Swings (70/55)Read more

For strength today, we’ll be working on strict pull-ups, use about :40 per round to get as many reps as possible. Our met-con today is 6 rounds for time. Use a dead lift weight that will allow you to string together all reps for at least 1 or 2 rounds. Push-ups should move quickly, so scale as needed by changing rep counts or going to a modification. Alternaing EMOM x 8 A. Strict Pull-ups (:40) B. Bike Row Calories (15/12) Conditioning 6 Rounds for Time 6 Dead lifts (185/125) 12 Push-ups 18 Double UndersRead more