Start the day working on this clean complex, focus on full extension and having fast elbows today. Scale ring dips to banded or box variations as needed, and work to complete big sets on the KBS and Toes to bar. Strength Take 15 Minutes to find a heavy complex of Power Clean + Hang Power...Read More
Strength work today is a 10 minute EMOM, set up and warm-up to about 60% of true 1RM for the front squat. On opposite minutes work push-up strength, 10 perfect push-ups per round. Feel free to scale these up or down as needed. i.e weighted push-ups or banded assist. Today we’re introducing “COMP SCALE” this...Read More
Start off today by hitting 3 heavy sets of 5 push presses. Take note and record the heaviest set you complete, and be sure not to re bend your knees. Our conditioning piece today is a 13 minute AMRAP, use a light enough weight to get through most of the snatches in one or two...Read More
Take the first few minutes of class to work some gymnastics – either hit some strict pull-ups for strength, or work ring muscle-ups if you’d like to get in some skill and your pull-ups are on point. For the met-con we have a bunch of mini max effort bouts. Scale the toes to bar and...Read More
Let’s work some skills to start off today, handstand push-ups are around the corner, I can feel it. Sprint through the met-con guys, no breaks, always moving. Dead lift should be around 50% 1RM if scaling! Skill EMOM x 8 A. ME HSPU in :60 B. Rest For Time 21-15-9 Dead lift (225/155) Buprees over...Read More
Build up to a heavy set of 3 in the back squat today. Take about 15 minutes and lets get under some heavy weight! For conditioning, we have a longish met-con. A light barbell and some body weight work should get your heart rate up on this one, so pacing is important guys. Scale push-ups...Read More
Build to a heavy set of 5 in the close grip bench press today, completing increasing weight on each set. Place your hands narrower than usual and be sure to use spotters today. The met-con is an ascending AMRAP ladder. You’ll hit 2 reps of each movement followed by 4 reps, then 6 reps climbing...Read More
