Strength: 4 Sets of- 20 Unbroken Deadlifts *Unbroken meaning they must be connected, and you must do the negative, I want this to be challenging for those sets of 20. You may increase weight as you go but I want you to try and get as heavy as...
Read MoreMetcon: For Time: 1000m Row 20 Chest 2 Bar Pull-ups 750m Row 15 Chest 2 Bar Pull-ups 500m Row 10 Chest 2 Bar Pull-ups 250m Row 5 Chest 2 Bar Pull-ups - Rest 2 minutes - 100 Double-Unders 40 Shoulder 2 Overhead (63/95) 75 Double-Unders 30 Shoulder 2 Overhead (63/95) 50 Double-Unders 20 Shoulder 2 Overhead (63/95) 25 Double-Unders 10 Shoulder 2 Overhead...
Read MoreStrength: EOMOTM X 12 minutes 3, 3, 3, 2, 2, 2 Front Squats Metcon: AMRAP X 10 minutes 8 OAA Dumbbell Squat Snatch (55/70) 16 Wallballs (14/20 @ 9/10ft) 24 Air Squats *At least 4 Rounds to Rx*...
Read MoreMetcon: 4 Rounds 20 Toes 2 Bar 10 Clean and Jerks (103/155) 800m Run *30 minute cut-off*...
Read MoreStrength: 3, 3, 2, 2, 1, 1 Snatch Balance *there is no time constraint on this. Just get the 6 sets done at the reps prescribed, increasing throughout. Try to get as heavy as you can.* Metcon: 21-15-9 Ring Dips Power Snatch (93/135) *10 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 6 Dumbbell Step-Ups Even- 6 Strict Pull-ups *Go HEAVY as possible on the DB Step-ups and you can scale up the strict pull-ups by doing strict chest 2 bar, or adding weight* Metcon: "2016 Regional Event 4ish" 4 Rounds 20 Pistols 15 Power Cleans (78/115) *12 minute cut-off*...
Read MoreMetcon: 6 Rounds 1 Minute Handstand Hold 50 Double-Unders 15 Dumbbell Shoulder 2 Overhead (35/55) *25 minute cut-off*...
Read MoreHappy Memorial Day! We will be doing Murph 9, 10, 11, and 12 Monday. For those of you that don't know Murph is: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,...
Read MoreStrength: EOMOTM X 12 minutes 5, 5, 4, 4, 3, 3 Back Squats Metcon: AMRAP X 8 minutes 10 Wallballs (14/20 @ 9/10ft) 10 Toes to Bar *At least 9 Rounds to Rx*...
Read MoreMetcon: For Time: 25 Deadlifts (153/225) 10 Burpee Box Jump Overs (20/24) 10 OAA Dumbbell Snatch (55/70) 20 Deadlifts (153/225) 10 Burpee Box Jump Overs (20/24) 10 OAA Dumbbell Snatch (55/70) 15 Deadlifts (153/225) 10 Burpee Box Jump Overs (20/24) 10 OAA Dumbbell Snatch (55/70) 10 Deadlifts (153/225) 10 Burpee Box Jumps Overs (20/24) 10 OAA Dumbbell Snatch...
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