Start the workout today dialing in bar muscle ups and taking plenty of time to pin point your dead lift loading and technique. “Napalm” 2 Rounds: 10 Bar Muscle-Ups 20 Barbell-Facing Burpees 30 Deadlifts (225/155) 40 Wallball Shots (20/14)Read More
For strength today we’ll be completing waves of front squats on the :90. 3 total rounds are prescribed here, so you will go 5,3,1 then repeat that for 2 additional rounds. Keep in mind that the percentages given are for those who have a solid understanding of what their personal 1RM is and that it...Read More
For Time (cap 35) “Jump Town” 1 Round: 800 Meter Run 80 Double-Unders 21 Hang Power Cleans (135/95) Directly into… 2 Rounds: 400m Run 40 Double-Unders 15 Hang Power Cleans Directly into… 3 Rounds: 200m Run 20 Double-Unders 9 Hang Power CleansRead More
EMOM SUNDAY No scores to record today – just come in and get better! x24 A. Rope Climb Practice (1-2) B. 3 Power Cleans 3 Front Squats 3 Push Jerks (115/75) C. 12 Toes through Rings D. 12 Kettlebell Swings (53/35)Read More
In exactly 9 Minutes Build to a moderately heavy 2 Rep Push Press Conditioning 4 Rounds with no rest between movements 1 Minute Assault Bike Calories 1 Minute Burpee Box Jump Overs (24/20) 1 Minute Alternating Dumbbell Clean and Jerks (50/35) 1 Minute of Rest score = total reps + calories over the 4 roundsRead More
Get in and get moving quickly on your 3 sets of back squats. Build to a moderate / heavy load with good form. We’ll take a few minutes to dial in muscle up technique and prep for Power Snatches. For the Met-con the format moves up by 2’s on each movement with double unders staying...Read More
Dedicated Intervals today working for 3 minutes then resting for 3 minutes. Work with a coach so that you can get to the burpees EVERY round. Simple scale ideas include reducing calories on the row, or changing T2B to V-ups or T2B attempts. “Boomer” 3 Minutes on 3 Minutes off 5 Rounds Row 20/18 Calories...Read More
For the met-con, stimulus wise, we are looking for a dead lift weight that we can complete 15+ repetitions unbroken with, when completely fresh. It is a heavy and challenging weight, but one that we can move through the 21’s with at most, two short breaks. On the box jump, we are looking for a...Read More
“Barbed Wire” 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats If we are not running today, a 500/400m row fits .Read More
This is not as much of a sprint test as “Grace”, as you’re more likely to see athletes completing quick singles here. When determining loads for this workout, consider what you would do for “Grace” then add about 30-40%. You should use a weight for which you can only complete one rep at a time,...Read More
