Bought a Bottle

SKILL – Handstands/Handstand Pushups STRENGTH – Strict Press 5-5-5-5-5 Work up in weight as long as you are comfortable. METCON – 5 Rounds: Run 200 meters 21 Thrusters 12 Box Jumps Level 1 – 95/65, Box Jumps 24/20 Level 2 – 75/55, Box Jumps 24/20...
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For That Reason

SKILL – Hang Cleans/Regripping STRENGTH – Take 15 Minutes and work up to a heavy 3 rep hang clean. METCON – 4 Rounds (2:00 work/2:00 rest) Row 250/200 Meters 10 Burpees over the rower 50 Double Unders Level 1 – 50 Doubles Level 2 – 30 Doubles Level 3...
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Inside the Club

SKILL – Kipping STRENGTH – Back Squat 6 sets of 1 Work at 97% of 1 rep max. METCON – AMRAP in 9 Minutes: 10 Overhead Squats 5 Chest to bar pullups Everything should be unbroken.  If you break, run 100 meters before starting again. Level 1 – 3 bar muscle...
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Plan A Don’t Come Free

In partners of 2 6 min AMRAP: P1- Rowing for Calories P2- Holding a Deadlift *every time the bar hits the floor, switch *score= total cal on rower (2min Rest) 15min AMRAP: P1- Weighted 400m run P2- AMRAP -12 Pull-ups -24 WB -36 DU’s *Alternate once P1 returns from run...
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Burner Like a Stove Top

Mobility/General warm-up Warm Up Push Press/Deadlift/Back Squat METCON/STRENGTH – Burpee + Back-squat ladder Rest 3 minutes Burpee + shoulder to overhead ladder Rest 3 minutes Burpee + Deadlift ladder For the ladder pattern, perform 1 rep of back squat/shoulder to...
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Same Eyes Can’t Tell You

SKILL – Handstands/Handstand Pushups STRENGTH – Bench Press 3 sets of 10 – Pause Bench – work at 50% of 1 rep max. 3 sets of 3 – work at 80% of 1 rep max. METCON – 3 Rounds (3;00 work/3:00 rest) 10 Box Jumps 8 Front Rack Lunges 6 Handstand...
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Love Keeping Control

SKILL – Snatch/Overhead Squat STRENGTH – Every 2 Minutes for 7 Rounds: 1 Snatch Deadlift 1 Hang Power Snatch 2 Overhead Squats 1 Full Snatch If mobility is an issue with the Overhead squats, go as low as possible.  Try to aim for a target (put a weight plate down and...
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