Sports have always been a big part of Meghan’s life. A huge chunk of her childhood and high school years were spent on the basketball court, soccer or lacrosse field, or baseball diamond . There were not many sports that Meghan couldn’t pick up and excel at quickly. The thing that she absolutely loved the...Read More
In teams of 2: ANY style clean and jerk and snatch is allowed. You may go from the hang BUT each rep starts from the ground. Part A and Part B are scored separate. Score is total reps per workout. Split work any way you’d like. “Ginormous Grace, Skinny Izzy” Part A: AMRAP in 4...Read More
We’re working on power cleans today. While you’re warming up, focus on bringing the bar into the mid-thigh position and pop that hip open to get the bar up. Get a few doubles in, then find a 1RM. Fight the tendancy to jump your feet out really wide – ideally they should move out to...Read More
For today’s workout, partners must be together for each run (you may not run ahead to start the work of the next station) For the pull-ups, wall-balls, and burpees, you may partition those any way you see fit. In teams of 2, for time: 400m run 100 pull-ups 800m run 100 wall balls, 20/14# 400m...Read More
Strength is a snatch complex – a high pull (keep the arms loose and straight, shrug up) and a full snatch (squat). After that, we have a 16 minute metcon: start with a 100m row and move to box jump overs (no need for full hip extension; you may also jump over the box or...Read More
For strength, work up to a heavy 3 rep back squat. Then, load the bar with a moderate thruster weight – it shouldn’t be so heavy that you can only do 2 or 3 thrusters at a time, but you aren’t expected to do all 10 unbroken either. It should be heavier than a “Fran”...Read More
For skill, work up to the highest weight you can do a turkish get up (find weights for each arm) For the metcon, you have 3 minutes to complete 8-5-2 of deadlifts, burpees over bar, and knees-to-elbows. This means you’ll do 8 deadlifts, 8 burpees, 8 KTE, then 5 deadlifts, 5 burpees, etc. If you...Read More
Get at least three sets of five heavy overhead squats from the rack. Focus on keeping the weight in the mid-foot and driving up through the heels. The metcon is a descending couplet for time of handstand push-ups and hang power snatches. The hang power snatch should start around mid-thigh and land with the bar...Read More
Gymnastics, weightlifting, and monostructural activity. These are the three main categories that we consider while programming workouts. Today we take one from each category for a longer AMRAP. Scale muscle-ups to a 2:1 or 3:1 ratio of pull-ups/dips depending on proficiency. Some may also want to do jumping muscle-ups. Clean and jerks can be power...Read More
For strength, you’ll do an alternating EMOM for 10 minutes (5 sets of each). Pick a bench press weight to use for all 5 sets – it should feel heavy, but very manageable for the first set since the goal is for it to make you work by the fifth set. For weighted pull-ups these...Read More
