Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
7×2 Across T&G
* Heavier than last week or 70% / RPE 7
Part 2 – Conditioning:
“The Ugly Stepsister”
Performance:
For Time
21-15-9
KBS 32/24
BXJ 24/20
**After ea round:
Run 400m
3 Power Snatch 135/95
Fitness:
For Time
21-15-9
KBS
BXJ
**After ea round:
Run 400m
3 Power Snatch RPE 7
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
3 EMOM 10
75-80% / RPE 7/8
Part 2 – Conditioning:
“Drop The Hammer”
Performance:
10 rounds for time
1 Dead 315/220
100m Sprint
5 C2B Pull Ups
Fitness:
10 rounds for time
1 Dead RPE 8
100m Sprint
5 Pull Up Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Clean and Jerk
Performance and Fitness:
7×1 Across 75% / RPE 8
Part 2 – Conditioning:
“Hot Pursuit”
Performance:
3 Rounds for reps
4 min effort
400m run
12 Burpee BXJ over 24/20
*With remaining time:
AMRAP
Thrusters 95/65
*Rest 2 min between rounds
*Score total thrusters
Fitness:
3 Rounds for reps
4 min effort
400m run
12 Burpee BXJ over Or Bar Facing Burpee
*With remaining time:
AMRAP
Thrusters RPE 5
*Rest 2 min between rounds
*Score total thrusters
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
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 90 sec MAX between sets
**If you made all sets last week, increase 5lbs on all sets this week.
Fitness:
9×3 Climbing
**Try to increase over last week
Part 2 – Conditioning:
“A New York Minute”
Performance:
EMOM 10
5 Power Clean 135/95
10 Push up
15 Air Squat
Fitness:
EMOM 10
5 Power Clean RPE 6
10 Push up Progression
15 Air Squat
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
“Rope Climb and Ring Dip”
Performance and Fitness:
Work RC footwork and RD kip / Est. progressions.
**10 min cap
Part 2 – Conditioning:
“Shrek”
Performance:
AMRAP 25
400m run
2 Rope Climb
12 Ring Dip
Fitness:
AMRAP 25
400m run
4 Rope Progression
12 Dip Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
“Clean and Jerk”
Performance and Fitness:
7×1 Climbing to 70-75% / RPE 7
Part 2 – Conditioning:
“Rumplestiltskin”
Performance:
3 Rounds
AMRAP 3
7 Thrusters 95/65
30 Dubs
-rest 60-
AMRAP 1
C2B Pull Up
-rest 60-
**Score is rounds + reps, record number of pull ups in notes.
Fitness:
3 Rounds
AMRAP 3
7 Thrusters RPE 4
30 Speed Step / 40 singles
-rest 60-
AMRAP 1
Pull Up Progression
-rest 60-
**Score is rounds + reps, record number of pull ups in notes.
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
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%
**If you made all sets last week, Go up 5 lbs. on all sets
**Rest 90 sec max between sets
Fitness:
9×3 Climbing
Part 2 – Conditioning:
“Olaf”
Performance:
AMRAP 8
2 Muscle Up
4 Hang Power Clean 115/75
8 Pistol Squat
Fitness:
AMRAP 8
2 Burpee Pull up or 6 Ring Row
4 Hang Power Clean RPE 5
8 Pistol Progression
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Snatch
Performance and Fitness:
5×3 Across T&G
*Try for heavier than last week , If missed, 65% or RPE 7
Part 2 – Conditioning:
“Box Troll”
Performance:
AMRAP 12 Ladder
3-6-9-12…
HSPU
BXJ 30/24
Fitness:
AMRAP 12 Ladder
3-6-9-12…
HSPU Progression
BXJ
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
5×4 climbing to 70%
1×4 @ 75%
1×3 @ 80%
Fitness: RPE 6,7,8
Part 2 – Conditioning:
“Magical Beans”
Performance:
EMOM 14
Even: 12 Burpee Over Bar
Odd: 5 Power Clean 135/95
Fitness:
EMOM 14
Even: 12 Burpee Over Bar
Odd: 5 Power Clean RPE 6
Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Pause Jerk
Performance:
5×3 Across 60-65%
**3 sec pause in dip
Fitness:
5×3 Across RPE 6
**3 sec pause in dip
Part 2 – Conditioning:
“The Admiral”
Performance:
3 Rounds
20 Burpee Pull Up
20 Front Squat 155/105
20 Box Jump 24/20
Fitness:
3 Rounds
20 Push up Progression
20 Pull Up Progression
20 Front Squat RPE 7
20 Box Jump AHAP