STATIC HOLD BENCHMARK 10 minutes to build to a heavy::15s Overhead Squat Static HoldMODIFICATIONSOverhead Squat Hold-Front Squat Hold METCON “Clean Shave”5 rounds for time:10 Box Jump Overs (24”/20”)10 Hang Squat Snatches (95lb/65lb)CASH OUT: 5 Lengths Barbell Overhead Walking LungesTIME CAP - 12:00MODIFICATIONSBox Jump Overs-Squat JumpsHang Squat Snatches-Hang Squat CleansBarbell Overhead...
April 22nd, 2021
STRENGTH On the minute x 10:2 Box Squats @ 55% of 5 Rep Max Back Squat ODD OBJECT CONDITIONING For time:10-8-6-4-2Single Dumbbell Power Cleans per Arm (50lb/35lbs)40 Double UndersTIME CAP - 12:00MODIFICATIONSDouble Unders-1.5x Single Unders-Line Hops ACCESSORY WORK Every 3:00 x 4 sets:10 Weighted Sit Ups (Heavier Dumbbell)10 Weighted Sit...
April 21st, 2021
STRENGTH Every 1:30 x 6 sets:2 Tempo Front SquatsTempo: 5 seconds down (no pause)Set 1 @ 50%Set 2 @ 55%Set 3 @ 60%Sets 4-6 @ 60-65% of 1 Rep Max Front Squat METCON “Emergency Brake”Working through 8 rounds of 2:00 on, 1:00 off:For time:30/24 Calorie Echo Bike30 Power Cleans (115lb/85lb)30/24...
April 20, 2021
STRENGTH BENCHMARK 12 minutes to build to:5-Rep Max Floor Press*WARM UP SETS:10 x Empty Barbell5 @ Light Weight2 @ Moderate Weight2 @ Moderate/Heavy Weight1-2 @ Heavy Weight METCON “Crew Neck”27-21-15-9Chest to Bar Pull UpsPush Jerks (135lb/95lb)Calorie RowTIME CAP - 20:00MODIFICATIONSChest to Bar Pull Ups-Strict Chest to Bar Pull Ups (21-15-9-6)-Chin...
April 19th, 2021
STRENGTH BENCHMARK 15 minutes to build to:5-Rep Max Back Squat*WARM UP SETS:10 x Empty Barbell5 @ Light Weight2 @ Moderate Weight2 @ Moderate/Heavy Weight1-2 @ Heavy Weight METCON “Deviled Leggs”5 rounds for time:1.5 Lengths Single Dumbbell Front Rack Walking Lunge (50lb/35lb)25 Wall Balls (20lbs-10ft/14lb-9ft)1.5 Lengths Single Dumbbell Front Rack Walking...
April 15th, 2021
TESTING WEEK, DAY 4 GYMASTICS On the 0:00… Max unbroken set of: Strict Handstand Push Ups On the 3:00… Max unbroken set of: Kipping Handstand Push Ups MODIFICATIONS Strict Handstand Push Ups Box Handstand Push Ups Pike Handstand Push Ups Ab Mat + Plates Handstand Push Ups Kipping Handstand Push...
April 14th, 2021
TESTING WEEK, DAY 3 OLYMPIC WEIGHTLIFTING 12 minutes to build to a:1 Rep Max Power Clean METCON “In the Air Tonight”10 rounds for time:3 Power Clean and Jerks (135lbs/95lbs)6 Lateral Burpees Over Bar9 Kettlebell Swings (53lbs/35lbs)TIME CAP - 20:00
April 13th, 2021
TESTING WEEK, DAY 2 OLYMPIC WEIGHTLIFTING 12 minutes to build to a:1 Rep Max Squat Snatch METCON “I Will Survive”AMRAP 5:Buy-In: 500/400 Meter Row or 1200/1000 Meter Echo BikeDirectly into max rounds of:30 Double Unders5 Power Snatches (135lbs/95lbs)—REST 5:00—AMRAP 5:Buy-In: 500/400 Meter Row or 1200/1000 Meter Echo BikeDirectly into max...
April 12th, 2021
TESTING WEEK, DAY 1 STRENGTH 12 minutes to build to a:1 Rep Max Front Squat*Warm Up Set Recommendation:8 reps @ Light Weight6 reps @ Light to Moderate Weight4 reps @ Moderate Weight2 reps @ Moderate to Heavy Weight*Then 2/3 attempts at 1 Rep Max METCON “Acid Reflux”5 rounds for time:15...