If you are not happy with the results below please do another search
Strength: Complete missed lift.MetCon: “Filthy Fifty” For Time 50 Box Jumps (60/50 cm) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12kg) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (20/15 kg) 50 Back Extensions 50 Wall Balls (20/12 lbs) 50 Burpees 50 Double-Unders
Skill/Strength: Ring Muscle Ups Strength: By ability 10 min EMOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows) OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: “Open 12.4” As Many Reps as Possible in 12 minutes 150 Wall Balls (20/12 lbs) 90 […]
MetCon: “Holleyman” 30 Rounds For Time 5 Wall Balls (20/12 lb) 3 Handstand Push-Ups 1 Power Clean (102.5/70kg – scale to AHAP clean By ability) *ask coach for scaling options.
Strength: Complete missed lift. MetCon: Partner “Kelly” In teams of 2 perform for time 5 rounds 400m Partner run 30 Box Jumps 60/50cm 30 Wall Balls 20//12lb P1- Work P2- Rest.
Skill: Kipping HSPU DU practice. MetCon: 25min AMRAP Ladder 2 HSPU (Pike PU/ HRPU) 3 Pull Ups (Jumping Pull ups/ ring rows) 15 DU/5TU 3 HSPU 4 Pull Ups 15 DU/5TU 4 HSPU 5 Pull Ups 15 DU/5TU …. *Ask Coach for scaling options. Endurance: “Filthy Fifty” For time: 50 Box Jumps, 60/50 cm […]
Strength: Deadlift. A) Deadlift 5*5*5RM B) Deadlift 5*5*90 5RM. C+) Snatch Grip Deadlift 5*5*90% 5RM. MetCon: Perform For time 200m Suitcase carry 32/24kg 30 Wall Balls 30 Cal Row 30 KB Swings 32/24kg 30 Goblet Squats 200m Suitcase carry *Ask coach for scaling options.
Skill: DU/TU Practice MetCon: 4 RFT 25 Wall balls 75/25TU 25 American KBS 24/16kg 25 Toes 2 Bar (scale by ability: K2E/K2C/Sit ups). Endurance: Real WOD is run 5k at the Midnight 5K Run…but if you insist… “Jacinto Storm” (2017 edition) For Time: 78 Double-Unders 78 Squats 78 Push-Ups 78 Pull-Ups 78 […]
Skill: Coaches Choice Conditioning: For time: 10-9-8..1 reps of Sumo Deadlift High Pulls Deficit Ring rows Burpees A) 24/16kg KB B) 32/24kg KB C) 42.5/30kg D) 50/35kg Endurance: “The Don” For time: 66 Deadlifts, 50kg/30kg 66 Box jump, 60/50 box 66 Kettlebell swings, 24kg/16kg 66 Knees to elbows 66 Sit-ups 66 Pull-ups […]
Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU Skill: Kipping: Pull ups/ Bar MU. TGU MetCon: 4 Rounds Of 4min AMRAPs 3 Turkish Get Ups L 3 Turkish Get ups R 5 BMU (scale by ability: Jumping BMU/Strict False grip chin ups/Chin ups/Jumping chin ups) Rx’d 32/24kg […]
Skill : Kipping: Pull Ups/BMU MetCon: “Frantasy Land” For Time 21-15-9 reps of: Thrusters (42.5/30 kg) Pull-Ups 15-12-9 reps of: Thrusters (50/40 kg) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (60/45kg) Bar Muscle-Ups Endurance: “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups […]