Monday 4/24/2017 Skill EMOM for 10 Minutes 1 Hang Squat Clean + 1 Squat Clean Metcon AMRAP in 10 Minutes 2-4-6-8-10… Medicine Ball Cleans 30/20lb 1-2-3-4-5… Burpees Strength 4RM Push Press Gymnastics 8x90s Straight set of kipping HSPU + Straight Set SHSPU [You can come off the wall between kipping and strict but transition should be […]

Monday 4/17/17 Skill Strict Press 5-5-5-5-5 Metcon AMRAP in 10 Minutes 15 Air Squats 10 Hang Power Cleans 115/85lb 5 Push Press 115/85lb Gymnastics 6x120s Max set of ring muscle ups *attempt the largest set possible in each round Strength Split Jerk 3×1 ~70,80,85,90% Make 3 reps at each weight, no saves. Accessory 6x120s 15 […]

Monday 4/10/2017 Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders [If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.] Metcon 5 Rounds for reps with one […]

Monday 4/3/2017 Strength Deadlift 3-3-3-3-3 Metcon AMRAP in 10 Minutes 10-20-30-40-50… “See the light” Sit-Ups 25/15* *10 Burpees after each set Gymnastics AMRAP in 20 Minutes 7 Strict Muscle ups 400M Run [Strict MU can be scaled to 12 Strict Pull-Up and 12 Strict Dip each round] Skill 7x90s Squat Clean & Jerk Warm up […]

Monday 3/27/2017 Strength EMOM for 10 minutes 3 Push Press Metcon 4 rounds for time 12 Kettlebell Swings 32/24kg 8 Kettlebell Goblet Lunge Steps 32/24kg 200m Run Gymnastics EMOM for 10 Minutes 2 TnG Heavy Power Cleans + 2-3 Muscle Ups Skill EMOM for as long as possible. No feet squat snatch. Start at 60% […]

Monday 3/20/2017 Skill 10×3 Strict Weighted Pull-Up or Strict Bodyweight Pull-Up Metcon 2 rounds for time 25 Hang Power Cleans 135/105lb 50 Walking Lunge Steps Strength 2RM Push Press Gymnastics  20×60 [odd] Straight set of Muscle Ups [even] 4 Heavy Thrusters Accessory For time 21-15-9 Ring Dip GHD Sit Up Tuesday 3/12/2017 Skill EMOM for […]

Monday 3/13/2017 Skill EMOM for 10 minutes 1 Push Press + 1 Push Jerk + 1 Split Jerk Metcon 6 rounds for time 12 Alternating Dumbbell Snatches 50/35lb 24 Sit-Ups Strength  2RM Deadlift then Deadlift 5×4 80% of 2RM Gymnastics 24x60s [1’s] 200M Run [2’s] Straight set kipping muscle ups [3’s] 12/10 Calorie Row  Accessory EMOM […]

Monday 3/5/2017 Strength Deadlift 1-1-1-1-1 Metcon AMRAP in 10 minutes 5-10-15-20-25 … Burpee 10-20-30-40-50 … Double Under Skill  20x60s [odd]Power Clean + Hang Squat Clean starting at 60% and working up to a max for the day [even] Straight Set Strict Deficit HSPU 4.5/3″ Gymnastics 5 Rounds each for time 20 Calorie Row 5 Muscle […]

Monday 2/27/2017 Gymnastics Tabata Toes to Bar Rest 1 Minute Tabata Plank Hold Metcon AMRAP in 10 Minutes Deficit Plate Push-Ups 45/25lb* *EMOM 12 Jumping Lunges Strength Front Squat ~ 5×5 60,65,70,75,80% Skill 20x60s [odd] 2 Overhead Squat starting at 60% and working up to 80% [even] Ring Muscle Ups Accessory for time 50-35-20 Pull-ups […]

Monday 2/20/2017 Skill EMOM for 10 Minutes 3 Push Press Metcon 1 AMRAP in 10 Minutes 10 Burpees 10 Left Arm Dumbbell Snatches 50/35lb 10 Right Arm Dumbbell Snatches 50/35lb Metcon 2 For time 1000M Row 50 Kipping HSPU 30 Two arm dumbbell clean and jerks 50/35 lb Strength Every 90s for as long as […]