Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
Skill then work to 75% / RPE 7
5×1 Across
Part 2 – Conditioning:
“Heel to Toe”
Performance:
EMOM 12
3 Power Snatch 95/65
21 Dubs
**Both movements ea min
Fitness:
EMOM 12
3 Power Snatch RPE 5
21 Speed step or singles
**Both movements ea min
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
25 min to hit a heavy single
Part 2 – Conditioning:
“Ten to One”
Performance:
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee
Toes To Bar
Fitness:
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee
Toes To Bar Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Power Clean
Performance and Fitness:
Skill and work up to 75% / RPE 7
5×1 Across
Part 2 – Conditioning:
“Bad Desire”
Performance:
EMOM 21
7 cycles
Min 1: 200m run
Min 2: 12 Pull up
Min 3: 6 S2OH 115/75
Fitness:
EMOM 21
7 cycles
Min 1: 200m run
Min 2: 12 Pull up Progression
Min 3: 6 S2OH RPE 6
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Back Squat
Performance and Fitness:
25 min to hit a heavy single
Part 2 – Conditioning:
“The Hateful Eight”
Performance:
AMRAP 8
8 KB Swing 24/16
8 Wall Ball 20/14
8 Box Jump 24/20
Fitness:
AMRAP 8
8 KB Swing
8 Wall Ball
8 Box Jump
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Turkish Get Up
Performance and Fitness:
20 min skill and work on Challenge of the Month.
Part 2 – Conditioning:
“3MOMS Are Better Than One”
Performance:
E3MOM 15
400m Run
10 Push up
1 Rope Climb
Fitness:
E3MOM 15
400m Run
10 Push up Progression
2 Rope Climb Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Front Squat
Performance and Fitness:
2 every 90 sec for 12 min @ 80-85% / RPE 8
Part 2 – Conditioning:
“Blue Collar Beast”
Performance:
3 RFT
400m Sandbag Run 55/35
10 Deads 225/155
2 Rope Climb
Fitness:
3 RFT
400m Weighted Run
10 Deads RPE 7
2 Rope Climb Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
5 min skill rebounding Hang Power Clean
5 min skill rebounding Jerks
Part 2 – Conditioning:
“Cindy and DT”
Performance:
For Time:
5 Rounds of Cindy
3 Rounds of DT
1 Mile Run
Fitness:
For Time:
5 Rounds of Cindy
3 Rounds of DT
1 Mile Run
**Cindy:
5 Pull up
10 Push up
15 Air Squat
**DT
12 Deads 155/105
9 Hang Power Clean 155/105
6 Push Jerk 155/105
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
2 Every 90 sec for 15 min
Starting at 65% increase weight ea. round don’t exceed 80%
Fitness Start RPE 6 climb to RPE 8
Part 2 – Conditioning:
“Speed Racer”
Performance:
AMRAP 7
7 Burpee
7 KBS 32/24
Fitness:
AMRAP 7
7 Burpee
7 KBS
In this month’s Coaches Corner, we bring to you an article featuring the mobility guru, Kelly Starrett. While it is important to do mobility after your workout, it is equally as important to do additional mobility every day. Check out these 6 exercises you can do at home to get or stay supple!
https://www.outsideonline.com/2139871/six-daily-exercises-boost-mobility-and-balance
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
20 in to hit a heavy single
Part 2 – Conditioning:
Against The Wind
Performance:
E3MOM 12
3 Power Snatch 75% Daily Max
5 Pull up
10 Push up
15 Air Squat
10 Push up
5 Pull up
3 Power Snatch 75% Daily max
Fitness:
E3MOM 12
3 Power Snatch RPE 7
5 Pull up Progression
10 Push up Progression
15 Air Squat
10 Push up Progression
5 Pull up Progression
3 Power Snatch RPE 7