Today: Preferably Male/female Team: Pair moves through stations of: 500-meter row, partner completes 125 double-unders (switch) 50 deadlifts, partner holds barbell at the waist (245,165) 50 toes-to-bars, partner hangs (switch) *Each person does the work at each station. One holds… Read more »
Today: You guys ever heard of Fight Gone Bad?? 3 rounds: 1 minute of jumping lunges 1 minute of Push-ups 1 minute of KB swings 1 minute of Box jumps 1 minute rest
Today: 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) **Prior to 12:00, 3 rounds of:* 8… Read more »
Today: Pistol skill work/Mobility work METCON: For Time: 30 Alternating Pistols 30 Push Press (95,65) 25 Pistols 25 Push Press 20 Pistols 20 Push Press 15 Pistols 15 Push Press 10 Pistols 10 Push Press
Today: EMOM for 12 minutes Alternating movements ODD: 8 Burpees Even: 20 MTN climbers Then immediately following.. Run 800m
Today: 30, 25, 20, 15, 10, 5 DB push press KB SDHP *Run 200 between rounds (30/30/run/25/25/run…)
Today: Strength: Clean and Jerk medium weight for 15 minutes METCON: AMRAP 12:00 20 Box Jump Overs (24,20) 15 Chest to Bar Pull-Ups 10 Clean and Jerks (135,95)
Today: 15-12-9-6-3 Handstand Push-Ups Sumo Deadlift High Pull (115,75) Run 200m between rounds. *(15/15/200/12/12/200/etc)
Today: Skill: The perfect Kettlebell swing Then: 21, 18, 15, 12, 15, 18, 21 KB swings Burpee box jump overs
Today: Strength Back Squat 6×3 at 80% of 1RM METCON: Alternate Movements for 18:00 12 Burpees Max Overhead Squats 95/65
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
