Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance:
Est. 1rm
**Cap @ 30min
**to qualify for this lift, You must have been training here three Months minimum.
Fitness:
Work to a heavy triple T&G
Part 2 – Conditioning:
“Ace and Gary”
Performance & Fitness:
With a partner:
EMOM 6
P1:Max Hang Power Clean 75/55
P2: 60 sec plank
Alternating (3 rounds ea.)
Rest 3 min
EMOM 6
P1: Max Dubs/Speed Step/Singles
P2: 60 sec plank
Alternating (3 rounds ea.)
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Jerk
Performance and Fitness:
5×2 climbing to 70% / RPE 7
**work punch through and hold a tight receiving position for 3 seconds before recovering.
Part 2 – Conditioning:
“The Jerky Boyz”
Performance:
AMRAP 12
200m run
6 jerks 95/65
1 Rope Climb
Fitness:
AMRAP 12
200m run
6 jerks RPE 5
1 Rope Climb Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance:
Est. 1rm
**Cap @ 30min
**to qualify for this lift, You must have been training here three Months and have BSQ’d every week for the past 4
Fitness:
Work to a heavy triple.
Part 2 – Conditioning:
“Cindys Dead”
Performance:
15 Deads 135/95
5 rounds Cindy
12 Deads 185/125
3 rounds of Cindy
9 Deads 225/155
1 round of Cindy
Fitness:
15 Deads RPE 5
5 rounds Cindy
12 Deads RPE 6
3 rounds of Cindy
9 Deads RPE 7
1 round of Cindy
**Ring rows for pull ups and elevate push ups if necessary for ROM.
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Clean
5×2 climbing to 70%/RPE 7
Work receiving position and acceleration out of the hole.
Part 2 – Conditioning:
“Downward Spiral”
Performance:
For time
21-18-15-12-9-6-3
Plate G2OH 45/25
**Between rounds:
5 burpees
30 Dubs
Fitness:
For time
21-18-15-12-9-6-3
Plate G2OH
**Between rounds:
5 burpees
30 Speed steps/50 singles
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
2 EMOM 10
80% or RPE 8
**Racks only if you can not clean this load.
Part 2 – Conditioning:
“Robbing Peter”
Performance:
AMRAP 12
10 BXJ 24/20
10 HSPU
**E2MOM
7 Hang Power Cleans 115/75
**Start WOD with BXJ
Fitness:
AMRAP 12
10 BXJ
10 HSPU progression
**E2MOM
7 Hang Power Cleans RPE 6
**Start WOD with BXJ
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
10×3 climbing first 5 sets then across the last 5 sets.
**Should be heavier than 2 weeks ago
Part 2 – Conditioning:
“Double Dare”
Performance:
AMRAP 5
10 Thrusters 95/65
10 Swings 32/24
rest 3 min
AMRAP 5
10 Wall Ball 20/14
10 KB High pull 32/24
Fitness:
AMRAP 5
10 Thrusters RPE 5
10 Swings
rest 3 min
AMRAP 5
10 Wall Ball
10 KB High pull
Happy Thanksgiving!
Perform 100 Burpees for time.
Gobble Gobble!
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Jerk
Performance and Fitness:
5 min skill
10 min work up to a heavy single
Part 2 – Conditioning:
“Zimbabwean Queen”
Performance:
AMRAP 20
10 Burpee
10 TTB
40 Dubs
Fitness:
AMRAP 20
10 Burpee
10 TTB progression
40 Speed Steps/ 60 singles
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Clean
5 min skill
12 min work up on complex:
1 power clean + 1 clean
Part 2 – Conditioning:
“The Man Show”
Performance:
For Total Time:
5-4-3-2-1
Deadlift 275/185
Ring Muscle up
rest 3 min
5-4-3-2-1
Power Clean 155/105
Bar Muscle up
Fitness:
For Total Time:
5-4-3-2-1
Deadlift RPE 8
Complex: 3 Pull up/ Progression + 3 Dip/push progression
rest 3 min
5-4-3-2-1
Power Clean RPE 8
Complex: 3 Pull up/ Progression + 3 Dip/push progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance:
Back Squat
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
Rest 90 sec MAX between sets
If you made all intervals last week, increase loads 5# this week, if you missed any last week, repeat those loads.
Fitness:
9×3 Climbing to heavier than last week.
Part 2 – Conditioning:
“The Killers”
Performance:
For Time:
50-40-30-20-10
Med Ball Clean 20/14
25-20-15-10-5
S2OH 115/75
Fitness:
For Time:
50-40-30-20-10
Med Ball Clean
25-20-15-10-5
S2OH RPE 6