For strength we’ll be working on some power snatches today. Take about 15 minutes and build up to a heavy double for the day. Our Met-con is an intense battle of 6 straight forward rounds of assault bike calories and barbell work. Use total reps over the 5 rounds for your score. Strength Take...Read More
After Diane, lets bring it back today with some volume! Take the lunges from the ground and try to keep that back foot in place every rep. For pull-ups today work for about :40 seconds then give yourself time to transition back to the lunges. No need to record numbers for these elements. For conditioning...Read More
Open the day with some dead lift work. This portion should be treated as preparation for the Diane, and not strength per se. The idea is to “pull” more weight for a few sets than you will use for Diane. Split into 2 heats for Diane and scale so that you can complete the workout...Read More
Today we’ll work on some overhead squat positioning. This should prime us for a longer met-con using overhead squats. Today also take a few minutes to practice T2B. Practice Using a Rack, complete 5 complexes using no more than 50% of your 1 rep overhead squat Behind the neck jerk + Overhead Squat + Pause...Read More
Start out today with some strength work on the front squat. Complete 3 heavy sets of 2 after 3 warm-up sets. Record your heaviest set of 2 for today. Strength Front Squat 2,2,2 Conditioning AMRAP in 12 minutes 5 Clean and Jerks (155/105) 5 Muscle ups Run 200MRead More
Start by working on hitting a heavy thruster for the day. This should serve as a strength component and help dial us in for the met-con. During the met-con we’ll be using a you go, I go format. Each partner will run through the entire round 5+5+5, then switch. Accumulate as many full rounds as...Read More
Interval work today guys, lets move quickly and be true to the push press, no re-bending the knees. Your score will be total push press reps over the 4 rounds AMRAP in 3 minutes 2 Rope Climbs Calorie Row or Bike 15/12 10/8 ME Push Press (115/75) in remaining time rest 2 minutes repeat for...Read More
This is classic grunt work! Go from the ground today for the “RX”. Use a weight that you could get at least 20 reps with when fresh. For Time 100 Back Squats (135/95) * Run 400M whenever you breakRead More
Take the beginning of class to focus on skill in the Handstand Push-up. Its paired with farmers carry to keep the heart rate up throughout the EMOM. Follow your progressions on handstands and try to get comfortable being upside down and lowering into the kip bottom position. Those proficient with HSPU, go for about 60%...Read More
