Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Front Squat
3 EMOM 10 min
75%-80%/RPE 7
**No racks
Part 2 – Conditioning:
“Junk In The Trunk”
Performance:
EMOM 21
7 cycles
Min 1: 18 KBS 32/24
Min 2: 15 Burpee
Min 3: 12 FR Lunge 95/65
Fitness:
EMOM 21
7 Cycles
Min 1: 15 KBS
Min 2: 12 Burpee
Min 3: 9 FR/weighted Lunge
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Pause Jerk
5 min skill
12 min to work to a heavy double
**3 sec pause in the dip.
Part 2 – Conditioning:
“Hit The Deck”
Performance:
AMRAP 15
1-2-3-4-5…
S2OH 135/95
2 Rope Climbs
1-2-3-4-5…
Muscle up
Fitness:
AMRAP 15
1-2-3-4-5…
S2OH RPE 7
4 Rope Climbs Progression
1-2-3-4-5… Complexes of:
3 dip/progression
3 pull up progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Deadlift
Every 30 sec for 7 min
2 Deads @ 75%-80%
Part 2 – Conditioning:
“Spyro Gyro”
Performance:
AMRAP 10
5 BXJ 24/20
5 TTB
EMOM Ladder
1-2-3-4-5-6…
Deads 225/155
**Begin WOD with 1 dead
Fitness:
AMRAP 10
5 BXJ
5 TTB Progression
EMOM Ladder
1-2-3-4-5-6…
Deads RPE 7
**Begin WOD with 1 dead
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Clean
5 min skill
12 min work up to a heavy double.
these are full cleans unless there are mobility limitations, then power is acceptable.
Part 2 – Conditioning:
“Alice on Acid”
Performance:
For time:
21-18-15-12-9-6-3
Burpee
KBS 24/16
*After rounds 200m sandbag run
Fitness:
For time:
21-18-15-12-9-6-3
Burpee
KBS 24/16
*After rounds 200m sandbag run
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Back Squat
Performance:
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 a strict 90 sec between sets
**If you made all sets last week, increase 5# this week on all sets. If you missed any last week, repeat those loads.
Fitness:
9×3 Climbing to heavier than last week.
Part 2 – Conditioning:
“DT’s Nightmare”
Performance:
On a 12 min ascending clock:
400m run
-then-
3 rounds
12 Deads 155/105
9 hang power clean 155/105
6 Jerks 155/105
-then-
with any remaining time
AMRAP
Muscle ups
Fitness:
On a 12 min ascending clock:
400m run
-then-
3 rounds
12 Deads RPE 7
9 hang power clean same barbell
6 Jerks same barbell
-then-
with any remaining time
AMRAP
3 Pull up progression
3 ring dip or pushing progression
**Score is time + reps
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
5 min empty bar skill, then:
12 min to work to a heavy complex of:
1 Power Snatch + 1 Overhead Squat
**If limited on mobility, work to a heavy power snatch double
Part 2 – Conditioning:
Performance:
Open 14.2
E3MOM for as many as possible
From 0:00-3:00
2 rounds
10 OH Squat 95/65
10 C2B pull ups
From 3:00-6:00
2 Rounds
12 OHS
12 C2B
From 6:00-9:00
2 Rounds
14 OHS
14 C2B
Continue the ladder until you miss the 3 min interval
Fitness:
OHS @ RPE 4
Pull up progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Front Squat 2EMOM 9- climbing each set *no racks
Part 2 – Conditioning: “Power Drill-Tiger Style”
Performance: 3 rounds each for Time- rest 3 minutes between rounds
Fitness: 3 rounds each for Time- rest 3 minutes between rounds
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Hang Snatch- 5 min empty bar skill. 10 minute work up to heavy single.
Part 2 – Conditioning: “Brunhilda”
Performance: 3 rounds for time
Fitness:3 rounds for time
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Clean & Jerk- 7 min skill work. 10 minute work up to heavy single.
Part 2 – Conditioning: “Macho Man”
Performance and Fitness: For Reps, EMOM for as many as possible, 24 minute time cap
***Continue until you miss the interval
Fitness: RPE 6
Part 1 – Skill/Strength:
Performance and Fitness: Skill session: Kipping Pull ups
Part 2 – Conditioning: “Gwinnett’s Finest”
Performance: AMRAP 12 Ladder
Fitness: AMRAP 12 Ladder