EMOM 10 mins 1 ring muscle up and 1 bar muscle up, i.e both in the same minute, Scaling: 5 kipping swings on the bar or rings and 2 strict pull ups and 2 ring dips Back Squat 5-5-4-3-2 following this rep scheme, work up to a heavy double for the day 5 Rounds for…

Tabata Burpee to a 45 plate, rx + use two 45 plates stacked on top of one another , score is going to be your lowest round of burpees Deadlift 1-1-1-1-1 notes: work up to a heavy single deadlift. Start with a light weight and make sure to have an appropriate setup as you address…

TABATA kipping ring dips EMOM 10 Mins 1 squat clean with pause below the knee. Workout notes: Today’s skill work focuses on the squat clean. We will be pausing below the knee for a full second prior to finishing the full lift. Slowly and under control bring the barbell from the floor and pause right…

EMOM 10 mins 5-10 HSPU this range is for those of you who are new to the movement and also those who are advanced and should look to challenge themselves by doing a rep range closer to 10 on the minute, also for those of you who want to practice your STRICT HSPU this is…

Labor Day! Schedule: 0630am regular class. 0900am open gym. 10am-11am coached wod. 11am-noon open gym. The box is closed for the rest of the day! WOD: TABATA goblet squats, pick a challenging weight and go for it! EMOM 10 Mins 1 Power clean plus 1 push jerk plus 1 split jerk Choose a weight accordingly…

Tabata calorie row, score is highest round of calories. Keep working to get the highest amount of cals in each :20 block of work. EMOM 12 minutes 3 dead lifts at 80% of max WOD: AMRAP in 7 minutes 10 burpees 10 box jumps

EMOM 10 minutes 12 wall balls 14/20, 5 strict pull-ups EMOM 10 minutes 2 thrusters at 80-85% of max WOD: Death by Front Squat 1 FS 1st minute, 2 FS 2nd minute and so on until you can not complete the amount of FS in that specific minute with the running clock. 95/135 RX 135/185…

Wednesday 31 August 2016 Run a mile at 70% effort Push jerk 2-2-2-2-2 The push jerk is a very dynamic overhead movement, really focus on driving and aggressively repositioning your feet and knees to get under the bar. Work up to a strong effort 2 rep max. AMRAP 10 minutes 30 double unders 15 power…