Strength 5RM Deadlift Conditioning AMRAP in 15 minutes: 1 pull-ups 1 wall balls, 20/14# 1 push presses, 95/65# 2 pull-ups 2 wall balls 2 push presses 3,3,3..4,4,4..etc. For strength find a 5RM deadlift – use a double overhand grip if you’d like to improve your pulling strength for the clean. Then for the metcon, setup...Read More
Although the cleans are challenging, much of this workout is about managing the toes-to-bar correctly. Stay within your capacity, breaking sets as needed but keeping rest disciplined, so that you are able to maintain your pace across rounds. These are going to add up fast. By the time you get to the fourth round, you’ll...Read More
For skill, attempt as many toes-to-bar as possible in 45 seconds, then rest/transition to as many rips dips as possible in 45 seconds. Switch back and forth for 10 minutes (5 sets for each movement) Score the toes-to-bar and ring dips separately for total reps. For the metcon, you will have 2 minutes to row...Read More
For strength, do 2 squat cleans consecutively, then 2 push presses, then 1 jerk (push or split). Find the heaviest weight you can do for that complex. For “Diane,” choose a deadlift weight that you can string for at least 5-10 reps. HSPUs may be kipping or strict. Strength Take 20 Minutes to find a...Read More
Sports have always been a huge part of Craig’s life. School papers primarily revolved around the Eagles or Phillies, draft day has been a holiday since age 7 & every Sunday Craig and his dad went to church…aka the VET / LINC. Athletically, Craig tried his hand at virtually every sport throughout his life; however,...Read More
We’re starting the week off with some solid strength work in the back squat. Today, build up to a heavy set of 5. After that get ready to get under the bar on snatches and burn out the quads with some moderately long sets of wall balls. Strength Back Squat 5,5,5 Conditioning AMRAP in 10...Read More
Take 20 or so minutes and find a 1RM deadlift in a sumo stance. This is a wider stance with feet outside of your grip width. You’ll be in a more upright position compared with a conventional stance which puts less strain on the lower back. For the metcon, do a full Tabata (8 rounds...Read More
This workout is all about pacing. For most intermediate to high level athletes, there is no particular movement which will determine the outcome. Instead, the key is finding a challenging but sustainable pace and gritting it out. Controlling transitions and rest periods is crucial in this event. There are four transitions per round, so keeping...Read More
