Take the first 10 minutes of class to work on Pull-ups skills and complete some mid-line work. For Kipping Pull-ups, work to GET BETTER, for you that could be standard gymnastics kipping, butterfly, chest to bar etc. Volume will vary by athlete – work with a coach to determine rep counts.   EMOM x 10...Read More

Strength Bench Press 3,3,3,3 Conditioning “Kelen Helly” For Time Run 400M 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14) Run 400M 30 Kettlebell Swings (53/35) Run 400M 30 Kettlebell Swings (53/35) Run 400M 30 Box Jumps (24/20) 30 Wall Ball Shots (20/14)Read More

Primer EMOM x 8 A.  3 Strict Pulling Movements + 5 Behind the neck Push Press B. 5 Front Squats (from ground) (use metcon weight) “Double Impact” In Teams of 2 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups Rx – 135/95Read More

“Dumbbells and Dragons” AMRAP in 22 Minutes 30 Push-ups 40 Double Unders 20 One Arm Dumbbell Thrusters (50/35) 10L/R 30 Sit-ups 40 Double Unders 20 Dumbbell Hang Clean and Jerks (50/35) 10L/R 30 Walking Lunges 40 Double Unders 20 Dumbbell Snatches (50/35) 10L/RRead More

Strength Take 15 Minutes to Build to a Heavy 5 Rep Press Conditioning (From the 2018 Granite Games Qualifier) For Time 20-18-16-14-12-10-8-6-4-2 Wall Ball Shots(20/14) 10-9-8-7-6-5-4-3-2-1 Toes to BarRead More

“Lumberjack 20” For Time 20 Deadlifts (275/185) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 DB Squat Cleans (50/35) Run 400mRead More

EMOM x 18 A.  Rope Climb Practice – 1 or 2 climbs or scale to 5 rope pulls B. Sandbag Over The Shoulder x 6 (100/75) C.  Handstand Push-up Capacity (Kipping, skills practice, accumulate volume) AMRAP in 4 Minutes 150 Double Unders 30 Wall Ball Shots (20/14) Rest 2 Minutes AMRAP in 4 Minutes 50...Read More

In Teams of 2 5 Rounds Each Partner Alternating 2 minute bouts 3 Front Squats 3 Thrusters 3 Jerks (135/95) 1 Round of Cindy ME Row Calories In Remaining Time Rx + Bike CaloriesRead More

Strength EMOM x 8 Hang Power Snatch x 2 (increase weight as needed between sets) Conditioning “Over and Out” For Time 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20 Squat Snatches (95/65) met-con courtesy of CompTrain, and CFNERead More

1Rm Split Jerk For Time 21 Pull-ups 21 Dumbbell snatches (50/35) Run 400m 15 pull-ups 15 dumbbell snatches Run 400m 9 pull-ups 9 dumbbell snatches Run 400mRead More