Metcon: For Time -Start with an 800m Run- 50 Back Squats (105/155) 40 Burpee Box Jump Overs (20/24) 30 Chest 2 Bar Pull-ups 20 Thruster (105/155) 10 Rope Climbs -End with an 800m Run- *28 minute cut-off*...
Read MoreStrength: EMOTM X 4 minutes 3 Muscle-Snatch -Rest 1 minute- EMOTM X 4 minutes 3 Power Snatch -Rest 1 Minute- EMOTM X 4 minutes 3 Squat Snatch Metcon: 8 minute Ladder 1 Overhead Squat (105/155) 2 Ring Push-ups *At least through 14 Ring Push-ups to Rx*...
Read More"Annie meets holiday Grace" (She's heavier than usual but not heavy) 50-40-30-20-10 Double-Unders Sit-Ups *End each round with 6 Clean and Jerk (105/155). 20 minute cut-off.*...
Read MoreStrength: EOMOTM X 10 minutes 6 Front Squats Metcon: AMRAP X 10 minutes 10 Pistols 10 Push-Ups 10 Kettlebell Swings (55/70) *At least 5 Rounds to Rx*...
Read MoreMetcon: For Time 500m Row 10 Squat Snatch (95/135) 4 Toes 2 Bar 500m Row 8 Squat Snatch (95/135) 8 Toes 2 Bar 500m Row 6 Squat Snatch (95/135) 12 Toes 2 Bar 500m Row 4 Squat Snatch (95/135) 16 Toes 2 Bar 500m Row 2 Squat Snatch (95/135) 20 Toes 2 Bar *24 minute cut-off...
Read MoreStrength: 4, 4, 4, 3, 3 Strict Press Metcon: 1-2-3-4-5-4-3-2-1 10-20-30-40-50-40-30-20-10 Wall Climbs Double-Unders *8 minute cut-off*...
Read MoreMetcon: EMOTM X 10 minutes Odd- 15 Cal Row Even- 15 Burpees EMOTM X 10 minutes 7 Thrusters (55/75) + 7 Pull-ups + 7 Burpees -Rest 1 minute- (to change weights) EMOTM X 10 minutes 3 Power Cleans (125/185) + 3 Front Squats + 3 Push-Jerks *You can scale this by scaling reps. In order to Rx just...
Read MoreStrength: Work up to a 5-Rep Max Deadlift. Then perform 6 reps @ 90%, 7 Reps @ 80%, 8 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 5-Rep Max was. *DO NOT sacrifice form for volume. All sets must be unbroken except...
Read MoreMetcon: 30 Dumbbell Thrusters (35's/55's) 40 Ring Dips 50 Power Snatches (65/95) 40 Ring Dips 30 Dumbbell Thrusters (35's/55's) *20 minute cut-off*...
Read MoreStrength: EOMOTM X 10 minutes 5 Back Squats Metcon: AMRAP X 8 minutes 8 Chest 2 Bar Pull-Ups 10 Bupees *At least 6 Rounds to Rx*...
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