In the beginning of class, work up to and do three sets of five back squats. The weight used should be the same for all three sets. If you drop the weight for the second or third set, that is your recorded weight. For the metcon, you will have four minutes to run 400m and...Read More
Today’s workout is a “Fight Gone Bad” format – you’ll run through these stations trying to do as many reps at each station as possible in one minute. At the end of five stations, rest for 1 minute. Repeat the process for a total of 3 rounds. Your score is the total reps for all...Read More
Strength today is a “death by” snatch. You will do 1 snatch on the first minute, 2 snatches on the second minute, etc. until you cannot complete the required amount in the given minute. Snatches may be power or squat. Weight should be moderately heavy (about 75%) After that we have a cash out rowing...Read More
For today’s workout, you’ll keep the walking lunge distance the same while pull-ups and V-ups descend by 3 reps apiece each round. Your last round will be 100 ft. walking lunge, 3 pull-ups, and 3 V-ups. For time: 100 ft. walking lunge 21 pull-ups 21 V-ups 100 ft. walking lunge 18 pull-ups 18 V-ups 100,...Read More
Start by finding a heavy hang clean + clean. Both should be received in a squat. We are not necessarily going for a max here – use the time for form and dial back if you are feeling like form is degrading. The metcon is a bit different than we’ve seen before: you may either...Read More
Deadlifts should be heavy – if you are scaling, then aim for about 70% of your 1RM. These do not need to be strung together. Toes-through-rings are like toes-to-bar except you’ll probably find them easier. If you need to scale, do V-ups. Since this is a longer AMRAP, most people should aim to do 25...Read More
First, find a 3RM thruster from the ground. You can do this individually or in groups. Then, pair up and get ready for some fun. For the ring dips, thrusters, and burpees over bar, only one person works at a time. For the tire flips, you may either flip it back and forth to each...Read More
Use time in the beginning of class to do some muscle-up drills. To scale, think about what would challenge you in terms of a pull-up + dip combo. Ring pull-ups, banded pull-ups, kipping, ring rows, etc. are all options for the pull-up and then ring dips, assisted ring dips, parallette dips, and push-ups can all...Read More
For the alternating EMOM, load a bar with 75-85% of your 1 rep push jerk. If you’re not sure, then warm up and get to a fairly heavy weight you can do for 3 reps. Alternate between these and doing 2 rope climbs. We will have ropes setup within the pull-up rig for rope pulls...Read More
OK guys, its that time of year, we’re getting ready to kickoff the Fall Nutrition Challenge. The most important part of the challenge is always the kickoff night! We get together and discuss the format of the challenge and go over the fundamentals of approaching the challenge. This will include what to eat, when to...Read More
