Can’t be shy about them double unders anymore, eh, Brooke? BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows MetCon For Time 50… Read more »
With improved fitness comes improved health. And a host of other really fun and good for you things! MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »
Kim has been doing a lot of really good work over the holidays! We’re proud of you, Kim! MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »
Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
I suppose it depends on who you ask, huh? Some say yes, some say no… Strength/Skill E2MOM x 5 5 Strict Presses 5 Strict Pullups MetCon For Time 100 DUs 10 Russian Swings (24/16) 80 DUs 20 Russian… Read more »
Working against the clock today. Let’s remember to have some fun! MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest Lots of stuff. Does that make sense, here?
How do you do cardio without a treadmill? Strength/Skill EMOM x 30 1: 30 – 50 DUs 2: 7 TNG Power Snatches (Pick Your Weight) 3: 9 Pullups *Score is weight used for the OTM Hurry up and… Read more »
How is everyone feeling this week, so far? MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap We are in a power month. Be on the look out for some maxes coming up… Read more »
Kevina making sure her rope climbing is on point. Good working! MetCon 7min AMRAP 10 Pullups 10 DUs 10 Pullups 20 DUs 10 Pullups 30DUs Etc. for 7min Skill Pick a skill to work on and… Read more »
It’s an important balancing act between skills while fatigued and maintaining mechanics (proper function is the base for everything) First, begin by learning the skill, piece by piece… Second, start making it smooth and without pauses… Third, start adding… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.