Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – Volume with doubles – warm up and start worksets with 70%. Perform 1 set of 2 reps with 70%, 1 set of 2 reps at 75%, and 2 sets of  2 reps at 80%. These should be calculated off your actual or theoretical 1RM

Fitness: Squat – 5×5 @RPE 6 + 30 sec bridge /progression

Part 2 – Conditioning: “Swingers”

Performance: For time –
40-30-20-10 of KB Swings (24/16k)
400m Run after ea round

Fitness: For time –
40-30-20-10 of KB Swings
400m Run or row after ea round

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Rowing Technique – getting the most cal count of each pull

…and warm up your Deadlift

Part 2 – Conditioning: “Loxey-Doxey”

Performance: For time –

• 1000m row
• 24 DL (225/135lb)
• 12 Burpee over bar
• 24 WBs (20/14lb)
• 12 Burpee over bar
• 24 DL
• 800m Run

(option to go from bottom up or out of order if needed for time/space considerations)

Fitness:

• 1000m row
• 24 Deadlift at 6RPE
• 12 Burpee over bar
• 24 WBs
• 12 Burpee over bar
• 24 DL
• 800m Run

(option to go from bottom up or out of order if needed for time/space consideration)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean – 15 min skill session and slow work up to WOD weight, determine which athletes will do power or full Elizabeth.

Part 2 – Conditioning:

Performance: “Elizabeth” – RX is ON
21-15-9 reps for time of –

• (Full) Clean (135/95lb)
• Ring Dips

“Power Elizabeth” – RX is ON
21-15-9 reps for time of –

• Power Clean (135/95lb)
• Ring Dips

Fitness: “Beth”

21-15-9 reps for time of –

• Power clean @RPE 6
• Ring dip progression / push-up progression

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Jerk – skill and work up with coach for WOD weight

Part 2 – Conditioning: “Beef Jerky Time” – score is total of max reps on jump rope work

Performance: Rx level (Rx is ON)
On a 2:00 minute clock

• 7 Shoulder to Overhead (155/105lb)
• 3 Burpee-Muscle Up
• Double Unders for max reps with remainder of time

Rest 2 minutes, Repeat for a total of 4 rounds

Intermediate level
On a 2:00 minute clock

• 7 Shoulder to Overhead @RPE 7
• 7 Strict Pull-ups (scale to kipping when needed)
• Double-unders for max reps with remainder of time (scale to single unders)

Rest 2 minutes, Repeat for a total of 4 rounds

Fitness:

On a 2:00 minute clock

• 7 Strict press RPE 6
• 7 Ring Row (at hardest position)

Single-unders for max reps with remainder of time

Rest 2 minutes, Repeat for a total of 4 rounds

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Every 40 sec for 8 min, 1 power clean + 2 strict press @75% of 1RM SP
Fitness: Every 40 seconds for 8 min, 2 strict press RPE 6

Part 2 – Conditioning: “Level 1 Test”

Performance and Fitness: Clock set to 10:00

Goal is to finish first round in under 6:30/men or 7:00/women. If you are successful, rest 2 minutes and work your way back up for max reps.

• 500m Row
• 40 Squat
• 30 Situps
• 20 Pushups
• 10 Pull-ups

Fitness athletes have the option to run 400m instead of row.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Power Clean

Performance and Fitness:  15 min skill and work up to WOD weight

Part 2 – Conditioning: “Jefferson Airplane”

Performance: AMRAP 14 of –

• 7 TTB
• 3 Power Cleans (185/125lb)
• 7 HSPU

Rest 30 sec

Fitness: AMRAP 14 of –

• TTB progressions
• Power Clean at RPE 8
• Regular push-up (with 0% worm!) or elevated push up on low-racked barbell

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch

Performance: 15 min to hit a heavy complex of 1 power snatch + 1 OHS

Fitness: 15 min work of 1 Power Clean + 3 Push-press + 5 Pendlay rows

Part 2 – Conditioning:

Performance: “Nancy”
5 RFT of –

• 400m Run
• 15 Overhead Squat (95/65lb)

Fitness: “Nancy’s sister”
5 RFT of –

• 400m run
• 15 FSQ at RPE 5    

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift

Performance: start at approx 50% – perform 8 reps, rest approx 90 seconds between rounds. Perform 4 total sets and increase weight each set to work to a heavy set of 8 – should be heavier than the 10 set from 2 weeks ago.

Fitness: 4 sets of 8 reps at the same weight at RPE of 7, 20 Abmat sit-ups between sets

Part 2 – Conditioning:

Performance: “Joe Tested and Approved”

For time (25 minute time cap) –

• 5 Manmakers* (40/25lb)
• 50 DUs
• 1 Rope climb
• 10 Burpees
• 5 Manmakers
• 50 DUs
• 2 Rope climbs
• 20 Burpees
• 5 Manmakers
• 50 DUs
• 3 Rope Climbs
• 30 Burpees

*Manmaker is with DBs – row L, Row R, Push-up

Fitness: “No Joe”

AMRAP 20 minutes of –

• 5 Manmakers
• 75 Single Unders
• 2 Rope climb progressions or 10 Ring Rows
• 20 Burpees

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Pull-ups and C2B Pull-ups

Performance: Opportunity to work on weighted pull-ups and C2B as a skill. Testing point for pull-ups – goal unbroken: 20 for Men, 15 for women.
Fitness: Progessions and homework

Part 2 – Conditioning: “Curt”

Performance: 4 RFT of –

• 5 Curtis Ps (115/75lb)
• 7 C2B (or Progression work)
• 200m run

Curtis P = Power Clean + Lunge L/R with bar in front rack +  Push-press, then back to floor

Fitness: AMRAP 10 Minutes of –

• 5 Curtis Ps
• 7 Ring Rows or Pull-up progressions
• 200m run

But wait there’s more… for time – pick one: 2k row, 1k row, 500m row, 1 m run, 800m run, 400m run 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working off your estimated 1RM (see a coach if you don’t know how to estimate it), perform 1 set of 3 reps at 75%, 1 set of 3 reps at 80%, 1 set of 3 reps at 85%. Please spot each other on the second and third sets. The last rep of the last set may be a slow grinder but this should be a weight where you could get one more rep if you absolutely had to.

Fitness: Squat 5×5 @ RPE 7 with 30 sit-throughs between sets

Part 2 – Conditioning: “Spice Boy”

Performance: For max reps – 3 rounds at each movement before rotating.  :40s for Max Reps, :20s Rest

• Row for Calories
• Wall ball (20/14lb)
• Sit-ups
• KB Swings (24/16k)

Fitness: For max reps – 3 rounds at each movement before rotating.  :40s for Max Reps, :20s Rest

• Row for Calories
• Wall ball
• Sit-ups
• KB Swings