Sign of the Times

Skill: Ring stability, negatives, dips, or Russian dips     Strength: Bench Press 6 reps @ 65%  4 reps @ 85% 4×1 @ 95%  *3-5 ring dips/dip scale b/w sets     Metcon: 3 rounds (1 min work, :30 rest) -DB Floor Press -Wall balls -Rowing -Double Unders  ...
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10 min Pistol EMOM     Back Squat 5 @ 55% 5 @ 63% 5 @ 70% 5 @ 77% 5 @ 85%   *5-7 strict pull-ups b/w sets     12 Min AMRAP: Ascending ladder by 4’s -Dball over the shoulder -Pistols -T2B   L1: 120/100, Pistols, T2B L2: 100/80, Pistols, T2B...
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Bull

2 Rounds for time:   200 Double Unders 50 OHS 50 Pull-ups Run 1-mile   40-min Time Cap
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Rise and Shine

15-min AMRAP 40 Burpee Box Jump Overs  20  Push Jerks 40 Burpee Box Jump Overs  20 American Kettlebell swings  40 Burpee Box Jump Overs  20 Thrusters    L1: 30”/24”, 115/85, Black/Blue L2: 24”/20”, 95/65, Blue/Red L3: 20”/17”,  75/55, Red/Orange L4: 17”,15”, DB,...
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This is what you come for

Skill: Snatch-Stringing Snatches togeher/Breathing   Strength: Snatch: 6 sets 3 TNG Snatch Followed by 10 ring rows, rest 2-mins   Metcon: Randy: 75 Snatches *If you drop the barbell, Bar Muscle up or pull-up Penalty   L1: 75/55, 3 BMU L2: 65/45, 1 BMU OR 3 C2B + 3...
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No Scrubs

Rope Climbs   Push Press Week 7 6 @65% 4 @80% 4×2 @90% For Time! with a 20 min Time Cap 800m Run 4 Rope Climbs 25 S2Oh 400m Run 3 Rope Climbs 20 S2OH 200m Run 2 Rope Climbs 15 S2OH 100m run 1 Rope Climb 10 S2OH   L1: 115/85, rope climbs L2: 95/65, rope climbs L3:...
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Ghetto Superstar

Loaded Carries outside: 10-mins without puting KB Down Start with one arm: rotate through Brief Case KB Carry, KB Front Rack Carry, and Overhead carry. Once one has rotated through the 3, switch to the other arm in the same rotation. Front Squats Week 6 5 @65% 5 @80% 5 @70% 5...
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