Unstoppable

Skill: Mobilize!   Strength: Back Squat 3 @ 63% 3 @ 70% 3 @ 77% 3 @ 85% 3 @ 93% Metcon: Intervals! 3 Rounds (1:00w/1:00r) 15-sec all out on Assault Bike AMRAP KBS -Rest 2-mins- 3 Rounds (1:00w/1:00r) 15-sec all out of DUs AMRAP Slamballs -Rest 2-mins- 3 Rounds (1:00w/1:00r)...
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It takes TWO

Skill: Push press, Push Jerk, Split Jerk     Strength: Push press, Push Jerk, Split Jerk 5-5-5-3-3-3-1-1-1 *Push press the 5’s, Push Jerk 3’s, Split Jerk 1’s *Complete in order: Push Press, Push Jerk, & Split Jerk     Metcon: (Score=...
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Get Right Witcha

Skill: Snatch   Strength: Snatch 1-1-1-1-1 Pause 2 seconds at mid shin into Power Snatch + Pause 3 seconds at the knee into Power Snatch + High Hang Full Snatch *Dont exceed 75%- WORK ON FOOT WORK/SPEED   Metcon: For Time- 100 DUs then,  2-4-6-8-10 Front Squat Dips ...
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Swish Swish

AMRAP in 12 Minutes: One partner will run 200 meters.  Remaining partner will complete as many rounds of: 3 Pull-ups 6 Thrusters 18 Double Under Switch when runner finishes L1: CTB, 135/95, DU L2: Pull-ups, 115/85, DU L3: Banded or jumping Pull-ups, 75/55, 1/2 DU attempts + 1/2...
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Das Chipper!

Skill: DB Snatch/DB OHS   Strength: Strict Press 6 reps @ 65% 4 reps @ 85% 4×1 @ 95% *5-7 strict pullups b/w sets   Metcon: Chipper! (For Time) 30 DB G2OH 30 DB OHS 30 BJO 20 DB G2OH 20 DB OHS 20 BJO 10 DB G2OH 10 DB OHS 10 BJO ***25min time cap   L1: 50/35,...
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No Promises

Warmup: 9 min EMOM warmup (:40 on/:20 transition) 1. Row 2. Assault bike 3. 100m run Strength: Deadlift 3 reps at 80% 2 reps at 85% 3×1 @ 95% *8 SLOW good mornings b/w sets Metcon: Death by weighted situps Buy in: 5 burpees EMOM *Time cap = 20 min **When you fail, decrease...
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All to Me

Skill: Cleans/Squat Cleans   Strength: Squat Cleans Every 2 min for 8 rounds: -1 clean pull -1 hang squat clean -1 FS -1 squat clean Metcon: For time: 15-10-5 -Squat clean -HSPU L1: 165/115, HSPU L2: 135/95, 1/2 HSPU at floor level + 1/2 pushups L3: 105/75, HSPU with ab mat...
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