Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min – Fitness & Performance: Squat – 3-4 sets of 6 reps climbing in weight

Part 2 – Conditioning: “Deconstructed”

Fitness: For time: 18-15-12-9 with 10 minute time cap of –

• Front Squats (75/55lb)
• Push Press (same bar)
• Ring Rows

Performance: For time: 21-15-9 with 10 minute time cap of –

• Front Squats (95/65)
• Push Press (same bar)
• Pull ups (Strict)

If/When your strict pull-ups leave, scale them to banded strict pull-ups or jumping pull-up singles

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness & Performance: Power Clean-10 min to work skill and climb to WOD weight

Part 2 – Conditioning: “Mr. Whiskers”

Fitness: For total reps –

In 8 minutes, run 800m – in the remaining time perform max reps of sit-ups

–Rest 3 min–

In 5 minutes, run 400m – in the remaining time perform max reps of KB Swings

–Rest 2 min–

In 3 minutes run 200m – in the remaining time perform max reps of Power Cleans (95/65#)

 

Performance: For total reps –

In 8 minutes, run 800m – in the remaining time perform max reps of TTB

–Rest 3 min–

In 5 minutes, run 400m – in the remaining time perform max reps of KB Swings (24/16k)

–Rest 2 min–

In 3 minutes run 200m – in the remaining time perform max reps of Power Cleans (135/95#) 

  

 

Warm-up & Mobility: 15 Minutes

Part 1- Skill/Strength: 15 minutes

Fitness: Skill – Snatch, for form not weight
OR
Front Squat – work in sets of 3 with increasing weight

Performance: 15 minutes to work to a heavy double Snatch

Part 2 – Conditioning: “Oscar & Dolly”

Fitness: 5 RFT with 18 min time cap of –

• 12 KB Swings
• 8 SDHP with KB
• 21 Walking lunge steps with plate held overhead (or unloaded as needed)

Performance: 5 RFT with 18 min time cap

• 3 Rope ascents
• 5 Power Snatch (135/95lb)
• 21 Walking lunge steps with 45/25lb plate held overhead

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness: Skill – One armed KB Swing, KB C&J

Performance: Skill review – KB C&J

Part 2 – Conditioning: “MacDougal & Leopold”

Fitness: 20 min AMRAP of

• 10 HR Pushups*
• 10 Box jumps
• 5/5 C&J with KB (16/12k)
• 50 Single-Unders

*scale to an elevated push-up as needed (low racked BB, no HR)

Performance: 20 min AMRAP of –

• 10 HR Push-up
• 10 Box jumps (24/20″)
• 5/5 C&J with KB (24/16k)
• 30 DUs

  

  

 

We are testing out a new idea during next week’s workouts and we want your feedback on it. Starting this week we will post two versions of the workout, a Fitness version and a Performance version. The Fitness track will be geared to general fitness; the Performance track for increasing performance.

We are doing this for several reasons:

• To give people more options.
  • Some of our members just want to keep up with their kids and feel good. Some don’t really care about ever lifting a maximal load on their squat or snatch or getting their double-unders. That’s okay!
  • On the days when you aren’t feeling a particular movement or feel beat up from a previous workout (or life in general) this would give you give you another option
  • There are some people who, due to mobility issues or a previous injury, should never attempt a certain movement in a WOD (for example, the overhead squat or snatch)
• To get beginners moving better and to reinforce the movement basics.

Both tracks will be posted here and on the board – both can be scaled, up or down, for you. I posted Monday’s WOD early so that you can see an example if you want to get your head around it. We have seen other boxes implement this idea with great success. We think this may evolve over time and nothing is perfect at the start. Feel free to ask questions anytime and please we want your feedback! Thanks guys!!!

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min

Fitness: Skill – Strict Press 3-3-3, Push Press 3-3-3, Push Jerk 3-3-3

Performance: Strength – Strict Press 3-3-3, Push Press 2-2-2, Push Jerk 1-1-1

Part 2: Conditioning: (up to) 15 min

Fitness: 15 minute AMRAP of –

• 5 Strict Press (unloaded BB) or 7 Push-press (75/55lb)
• Run 200m
• 20 Air squats

Performance: 5 RFT with 15 min time cap of –

• 10 Push Jerks (95/65lb)
• Run 200m, weighted
• 26 Air squats

 

 

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift: 4@70%, 4@75%, 4@80%, 4@75%, 4@70%

Conditioning: “Scorpions”

EMOM for 18 minutes of –

Min 1: 5 C2B Pull-ups
Min 2: 10 Burpees
Min 3: 100m Shuttle Run

  

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 1 Power Clean + 1 Clean & Jerk – 7 sets climbing

Conditioning: “Ratt”

5 Rounds for time of –

• 12 Toes-to-bar
• 4 Clean* & Jerk (155/105lb)
• 12 Box Jumps (24/20″)

*OK to catch the clean in the power position.

  

  

 

Warm-up & Mobility: 15 Minutes

Strength: Double-Unders

Conditioning: “Karen Interrupted”

For time –

• 150 Wall Balls (20/14lb)*

*EMOM 15 DUs

  

  

 

Warm-up & Mobility: 15 Minutes

Strength: 1 Power Snatch + 1 Snatch – 7 sets climbing

Conditioning: “Cinderella”

21-15-9 reps for time of –

• Overhead Squat (95/65lb)
• Pull-up