Warm-Up (Squat) (No Measure) Complete 3 Rounds: Goblet Squat (3sec pause) x 5 Rest 2sec Seated box jump x 5 Rest 20sec KB Reverse Lunge x 5 each leg Rest 20sec Double-Under x 20 *Increase height of seated box jump each round Back Squat (5@65% – 5@75% – 5+@85%) *Utilize heaviest recorded squat from the...Continue Reading

Snatch (EMOM 10) Perform 1 rep every minute. Build to your heaviest lift for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Power Snatch 10 T2B 15 Box JumpsContinue Reading

12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...Continue Reading

Handstand Walk (1 max effort attempt) 10 Ft. = 1 Rep *Utilize 15-20 Minutes; Work progressions, i.e. Tripod, handstand holds (assisted/non-assisted) Metcon (Time) For time: 100 ft. Handstand Walk/Bearcrawl 75 Cal Row 50 Box Jumps 25 BurpeesContinue Reading

Deadlift (10 Minutes to build to heaviest triple for the day) The goal here is to prepare the central nervous system to be ready to move a relatively heavy load for multiple reps. You don’t want to expend yourself during this portion. Be smart when selecting your load. Metcon (Time) 15-12-9 Deadlift Box Jump Weight:...Continue Reading

Warm-up 2 Rounds: Quadruped Crawl (Crawl the width of the designated work space. Start at one side, crawl to the other, then crawl back) Rest 15 sec Hip Bridge x8 Rest 15 Sec Single leg Hip Bridge (x8/each leg) Rest 15 Seconds Single Unders x 50 Rest 15 Seconds Alternating Bird Dog Crunch x10 total...Continue Reading

Warm-up EMOM x 15mins 1st – 5 Broad Jumps 2nd – 8-10 Band Pull Throughs 3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough) Deadlift Segmented Clean Deadlift (3-3-3-3-3) Tempo: 3131 Watch video below for example. Same weight across Metcon (No Measure) 5 Sets – Increase effort 10...Continue Reading

Warm-up * Today’s overall performance in the overhead squat and the metcon is highly contingent upon possessing an adequate and active end-range of motion in a series of joints, primarily the ankles, hips, and shoulders. Below I have attached a few videos you can utilize during the warm-up. If assistance is needed, don’t hesitate to...Continue Reading

Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Warmup Singles/Doubles Knee to Elbow Warmup Stepups Knee Tucks Box Jumps High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Hang Power Snatch Metcon (5 Rounds for reps) 5 Rounds, 1 min per station for max reps Double Unders Knee to Elbows Box Jumps...Continue Reading

Warm-up 0-5:00 Briefing 5:00-15:00 Wrist Mobility Elbow Rotations Muscle Clean Demo and Technique Muscle Clean (3-3-3-3-3) Same weight across Metcon (2 Rounds for time) On a running clock at 0:00 3 RFT 10 Power cleans 115/75 10 Box Jumps at 10:00 3 RFT 10 Thrusters 115/75 10 Chest to Bar PullupsContinue Reading