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Saturday April 6

12 Tough 12 Rounds for time: 3 Rope Climbs 18 Push Ups 25 Air Squats   *30min time cap *In Teams of 3 – two teammates will share the work while one teammate rests. *Teams can rotate and split work however they like. *3 rope pulls or 3 strict pull ups = 1 RC   **REMINDER** Open gym workouts must

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Melinda MettenSaturday April 6

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Friday March 5

Skill: Handstand Push Up   Every 2min for 10min: 15/12 Cal Rowing + 3-8 Strict Handstand Push Ups Encourage to pick a number and try to maintain it vs “go big” and dwindle. Scaling options – Negative, Wall Climbs with or without shoulder taps, reg. push-ups   Quarter-# 15min time cap: 100 Double Unders 75 Wallballs 50 Box Jumps 24/20”

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Melinda MettenFriday March 5

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Thursday April 4

Partner up – one partner starts with the devils press and the other the dumbbell snatch, then they switch. Same set up for part II.  Devils and Dragons EMOM Alternating: 7 Devils Press (any object, dumbbell(s), plate, sandbag, kettlebell(s) 7 Dumbbell snatch 50/35 + 7 burpees –3min rest — 10/7 Assault Bike Calories 10 Dumbbell Alternating Step Ups 50/35   Open/Performance

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Melinda MettenThursday April 4

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Wednesday April 3

Weight Lifting Wednesday! Split Jerk Footwork *5-7min to build in weight for EMOM Helpful videos: https://www.youtube.com/watch?v=AufP-Ou-maM https://www.youtube.com/watch?v=8SjcI0xNglo https://www.youtube.com/watch?v=cOmiTlek4EE https://www.youtube.com/watch?v=2BQamEoV66Y https://www.youtube.com/watch?v=siRalLD13N8   20min EMOM 1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Split Jerk *a good goal is 75% of jerk.   Recovery 3 Rounds NOT for time: 10-12 Reverse Hyper + 15 hip Extension or Banded

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Melinda MettenWednesday April 3

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Tuesday April 2

Skill Breakdown Bar-MU/Pull Ups Helpful videos: https://www.youtube.com/watch?v=astSQRh1-i0&app=desktop   “Two-for one – Tuesday” On The Minute x 14 Min 0,2,4,6,8,10,12 – Power Snatch (5-3-3-2-2-1-1) Min 1,3,5,7,9,11,13 – Max Reps Bar-Muscle Ups –5min rest– Every 2min for 10min: 15/10 Calorie Assault Bike + 10 Burpees or Row + 10 Burpees   *Scale: 12/8 + 8 Burpees For scoring today: Record Heaviest Power Snatch

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Melinda MettenTuesday April 2

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Saturday April 13

Metcon “Escape and Evade” For time with a partner: 50 Thrusters (115, 75) 50 Toes to Bar 1 Mile Run 50 T2B 50 Thrusters (115, 75) 1 Mile Run L3: (95, 65) 30:00 Time Cap L1 Performance: (75, 55) (Knee Lifts) L2 Fitness: (65, 45) (Abmat Sit-ups) It’s up to you and your teammate today to come up with a

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Melinda MettenSaturday April 13

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Monday April 1

Strength Back Squat 1×2 1 x 6 (75%) 1 x 4 (80%) 1 x 2 (85%) 1 x 6 (80%) 1 x 4 (85%) 1 x 2 (90%) Every 2min x 12 min Be sure to give at minimum 5min to build to the 75%. As always to “Go by feel” and use last weeks “pop quiz” 1 x 2

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Melinda MettenMonday April 1

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Tuesday March 26

Strength 1×1 Hang Power Clean W.O.D “Big Wheel” 15/12 Calorie Bike 9 Hang Power Clean 6 Push Jerks O & P – 185/135 Fitness – 155/105 Recovery Accumulate 2min of: Hanging L-Sit or L-Sit Hold  

Melinda MettenTuesday March 26

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Saturday March 23

“Party Bus” Teams of 3 12min Find 3 position power clean Team uses 1 bar. –Rest 3 mins– Teams of 3 AMRAP 15 9/6 Cal bike 6 lateral bar burpees 3 power cleans *Waterfall style. Once partner 1 is off the bike, the next partner can begin and so on. **Score is total full rounds completed

Melinda MettenSaturday March 23

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