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February 17, 2018

AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...

February 12, 2018

Strength: Deficit Dead Lifts (45/25) 8×2 (70-80% of dead lift max) If you feel good, work up to a heavy double Metcon: AMRAP 12 20 Wall Balls 20 KB High Pull (53/35) (10 each Arm) Core/ Accessory: Banded Squat w/ Hold – 3x:30 (band below knee) Side Plank...

February 05, 2018

Strength: Power Jerk 8:00 EMOM 8×2 (70% of previous max) Metcon: AMRAP 10 10 Cal Row 10 Burpee Over the Rower 10 Pikes on the rower Core / Accessory: KB Up Strict Press – 3×12 Hollow Hold Pulldowns –...

February 02, 2018

Strength: EMOM 10 Hang High Pull x1 / Hang Clean x1 *Start at 70% of your clean and progress as necessary Metcon: 12.1 AMRAP 7 Burpees *This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands...

January 30, 2018

Strength: Floor Press – 5×5 (70% of Previous Max) (:03 Coming Down and Explode Up) Metcon: AMRAP 7 12 Hand Release Push-Ups 9 Toes to Bar 3 Muscle Ups (Bar or Ring) Core/Accessory: Facepulls 3×20 Banded Single Arm Rear Delts 3×15 (each...

January 27, 2018

Metcon: ARAMP 20 With a Partner: Partner A: Bear Complex 5x (95/65) Partner B: Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats Partner A works through the Bear Complex while Partner B does Cindy.  Once Partner A Finishes the Complex, Partners Switch. Score = Rounds of...

January 24, 2018

Strength: In 15 Minutes Find Your 1RM: Power Jerk Metcon: AMRAP 7 10 Chest To Bar (chin or pull-ups) 5 Shoulder to Overhead (115/85) Core / Accessory: Bamboo Bar Strict Press – 3×12 (slow tempo for three reps then 4th rep FAST up and pause) Straight Arm...

January 18, 2018

Strength: Kip Swings 3×8 Superman Holds 3xMax Ring Muscle Up Transitions 3×5-8 (Last Rep Ring Hold at the top xMAX) Metcon: AMRAP 3 5 Rope Climbs 15 Ring Dips 30 Abmat Sit-Ups Rest for 1:30 AMRAP 3 4 Rope Climbs 12 Ring Dips 24 Abmat Sit-Ups Rest for 1:30...

January 15, 2018

Strength: 6 Sets of: 1 Hang Power Snatch (80%) 1 Squat Snatch (80%) 2 Seated Box Jumps Metcon: AMRAP 11 4 Box Jumps (24/20) 8 Wall Balls (20/14) *Add 4 Reps to Each Movement Each Round Score = Total...