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

• 5 HSPU
• 10 power cleans 135/95
• 15 burpees
• 20 KB swings 24/16k
• 25 wall ball 20/14

Fitness: 3 rounds each for Time- rest 3 minutes between rounds

• 5 push up
• 10 power cleans RPE 6
• 15 burpees
• 20 KB swings
• 25 wall ball AHAP

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

• 400m run
• 21 chest to bar pull ups
• 12 hang snatch 95/65

Fitness:3 rounds for time

• 400m run
• 21 pull up progression
• 12 hang snatch RPE 4/5

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

• 3 power cleans 155/105
• 3 front squat 155/105
• 3 jerk 155/105

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

• 10 wall ball 20/14
• 1,2,3,4,…. muscle ups
• 10 Box Jumps

Fitness: AMRAP 12 Ladder

• 10 wall ball AHAP
• 2,4,6,8..pull up progression
• 10 Box Jumps

Part 1 – Skill/Strength:

Performance and Fitness: Deadlift.  10×3 climbing first 5 sets then across last 5 sets

Part 2 – Conditioning: “Double Trouble”

Performance and Fitness: FOR REPS

• AMRAP 5 Ladder 2,4,6,8…..
• Deadlift 225/155  Fitness: RPE 7
• HSPU  Fitness: progression

Rest 3 minutes

• AMRAP 5 ladder 2,4,6,8….
• Medicine Ball Cleans 20/14 Fitness: AHAP
• Burpees

Warm-up: 15 Minutes

Part 1 – Skill/Strength: Back Squat

Performance: Back Squat

• 3 rounds- 90 second rest between max sets- should be 5-10# heavier than last week
• Round 1- 1×5 @70%, 1×3 @75%, 1×1@80%
• Round 2- 1×5 @75%, 1×3@80%, 1×1 @85%
• Round 3- 1×5@80%, 1×3 @85%, 1×1@90%

Fitness: 9×3 Climbing

 

Part 2 – Conditioning: “Clean Cindy”

Performance: For Time: 12-10-8-6-4-2

• Power Clean 135/95  * after each set complete one round of Cindy:

5 pull up, 10 push up, 15 air squat

 

Fitness:  For Time: 12-10-8-6-4-2

• Power Clean RPE 7  * after each set complete one round of Cindy:

5 pull up progression, 10  elevated push up, 15 air squat

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Front Squat   3EMOM 10@ 70%/RPE7

Part 2 – Conditioning: “Tillman’s Tale”

Performance and Fitness: 5 rounds for Time

• 5 rope climbs
• 50 ft farmer carry AHAP
• 25 sit ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Jerk- 5 min empty bar skill. 10 minute work up to heavy double. (No racks, must clean)

Part 2 – Conditioning: “Duluth Throwdown”

Performance: For time. 15-12-9-6-3

• Power Clean 135/95
• Jerk 135/95
• TTB

Fitness: For time. 15-12-9-6-3

• Power Clean RPE 6
• Jerk RPE 6
• toes to rings/ kipping knee raise/sit up

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Deadlift.  Quickly work to a 75%/RPE 7   -THEN- 1×2 every 30sec for 7 min.

 

Part 2 – Conditioning: “That Third Round”

Performance and Fitness: 3 rounds for time

• 500 cal row/20 cal assault bike/400m run
• 20 box jumps 24/20
• 20 push ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Clean- 5 minute skill empty bar.  10 minute work to a heavy single.

 

Part 2 – Conditioning: “UNBREAKABLE”

For Reps, E-2-MOM 20

Performance:

• Even Intervals: Max unbroken muscle ups
• Odd Intervals: Max unbroken HSPU

Fitness:

• Even Intervals: max unbroken hardest pull-up progression
• Odd Intervals: max unbroken hardest HSPU progression