Take the bar from the floor for the push press and jerk complex. Most likely you’ll power clean it. Make sure to only bend your knees once for each of the push presses – then either a push jerk or split jerk. The metcon is the benchmark “Annie” last done on July 5, 2015. There...Read More
For Strength today, build up to a heavy (not max) 2 rep back squat, once you’ve built up to that, take it down to about 75% and complete 2 sets of 3 pause back squats (3 second pause). Conditioning has a “buy in” of 100 double unders, after that run through the remaining triplet as many times...Read More
Mike D, a regular 6am’er, is getting hitched today! So let’s celebrate with a partner workout. Partition as necessary – you can either split the work for each movement or one person can handle all reps. If you do legless rope climbs, Mike D will give you a high five. (but any type of rope...Read More
For the alternating EMOM, let’s work on our strict pull-ups and also our kipping or butterfly. If you use a band, it’s fine to do strict and kipping, but if you would rather do 7-8 strict, that’s also fine. The sumo deadlift high pull is usually only seen in Fight Gone Bad for us, but...Read More
Run through these movements as fast as you can. You must go in order and you must complete each set of 20 reps before moving onto the next movement. The catch is that every minute, you have to stop and do 4 burpees over the bar. This creates a great deal of urgency! Scale the...Read More
Find a new 1 rep front squat from the racks. Breathe into and brace your belly, not your lungs (if that makes sense). If you have a belt, wear it. The metcon is a series of sprints. Rest about equal time, but that will also be dictated by size of classes. Record your fastest time...Read More
Take the beginning of class to find a max weight for the snatch complex. You should be going to full depth for both the hang snatch and snatch. You may also drop/reset between the two movements. “Helen” is a CF benchmark – This should be fairly quick, in the 8-12 minute range, so scale accordingly....Read More
Take the beginning of class to get some heavy back squats in. Keep the working sets heavy (no huge jumps between) The metcon is 10 OHS, then 10 TTB; 9 OHS, then 9 TTB…all the way down to 1 and 1. Strength Back Squat 3,3,3 Conditioning For time: 10-1 overhead squats, 95/65# toes-to-barRead More
Can you lift AND run (with a partner)? Today’s workout will be 20 minutes from start to finish. You will work with the same partner from start to finish. At 0:00, you will do 60 clean and jerks, partitioning the work as you see fit. Use only one bar. There will be a time cap...Read More
