This workout is done in teams of 4. Within that team of 4, you will work in pairs. One pair (Pair A) runs 400m while the other pair (Pair B) starts on the AMRAP. Pair B starts with 5 rope climbs, but only one person may work at a time. Switch off whenever is needed....Read More
For strength, the sequence is a power clean, then a full clean, then a jerk. The jerk may be anyway you’d like. The metcon is designed similarly to “Jackie” except we are doing wall balls (instead of thrusters) and bar muscle-ups (instead of pull-ups). If you cannot do a bar muscle-up, then do 30 pull-ups....Read More
Take the beginning of class to work on your HSPU efficiency and power snatch form. Box jumps should be higher than normal. This is a longer workout, but treat each movement so you conserve your energy! AMRAP in 18 minutes: 6 HSPUs 8 box jumps, 30/24″ 10 power snatches, 115/75# 12 burpeesRead More
Take 20 minutes or so to find a new 5RM back squat. This should be heavy enough that you probably will treat each rep as singles. The fight for the 4th and 5th reps will be hard. For the metcon, this should be fast, almost Fran-esque. If you normally do toes-to-bar as singles, scale this...Read More
Find a new 3RM deadlift for strength – this will also act the base for the metcon. Take 75% of your new 3RM and use that weight for the metcon. There is a buy-in of 50 pull-ups and then a descending couplet of deadlifts and double unders. Strength 3RM Deadlift Conditioning For time: 50 pull-ups...Read More
In teams of 2, do this workout with one person working at a time. Switch off at any point, but do the run together (you must both be in the gym before starting burpees) Those looking to Rx should use 70/53# if possible. Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st...Read More
Find a 3 rep overhead squat from the racks. Then for the metcon, the cleans are full cleans (squat each time). Scale ring dips to box assisted or parallettes. Strength 3RM OHS Conditioning (Full) “Elizabeth” For time: 21-15-9 cleans, 135/95# ring dipsRead More
In teams of 2, complete as many reps as you can in 45 seconds at each station. You get 15 seconds of rest and transition time. Do this for a total of 4 rounds (for a total of 16 minutes) Your score is the total reps completed for the entire workout. For tire flips, you...Read More
Paul grew up in the East Falls section of Phila and began playing sports at around age 6, primarily baseball, football and golf, both in organized leagues and around the neighborhood, up through high school. With sports taking a back seat as he worked his way through college his weight would always be an issue...Read More
Take 20 minutes to find a new max front squat. Take it out of the rack and keep those elbows up! The metcon consists of 3 Tabatas. Each will be scored separately for total reps. Rest for 1 minute after each movement. Strength 1RM Front Squat Conditioning Tabata: Box jumps, 24/20″ rest 1 minute Sit-ups...Read More
