Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Skill: Russian KB basics – the hike, Double arm swings, Single arm swings, alternating swings (start light and work up)
…AND HS hold

Part 2 – Conditioning: “Mutt and Jeff” – Partner up!!!

Performance (with Fitness variation):

AMRAP 5 min of –
Partner A: KB Swing (24/16k for performance, scale as needed for fitness)
Partner B: Max Handstand hold

**One partner holds a handstand against the wall while the other partner accumulates as many swings as possible. When the handstand fails, partners switch
(For fitness athletes: Plate waiter hold, one plate on each hand, arms remain bent at about crown height)

-Rest 3 min-

AMRAP 5 min of –
Partner A: KB Sumo Hi-Pull (24/16k for performance, scale as needed for fitness)
Partner B: Max plank hold

**One Partner holds a plank while other accumulates max Hi-Pull

-Rest 3 Min-

AMRAP 5 min of –
Parter A: Goblet Squat (24/16k for performance, scale as needed for fitness)
Parter B: Max Hanging knee raise hold

**one Partner holds a hanging knee raise while other partner accumulates max goblet squats (fitness balance in boat pose)

Warm-up & Mobility: 15 Minutes

Conditioning: “Angie” RX is on

Performance: For time –

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

To RX this WOD, you have to finish one movement before moving to the next. Partition as needed for those who are not looking for the ‘RX’

Fitness: For time –

• 100 Ring Rows
• 100 Push-ups (elevated if necessary)
• 100 Sit-ups
• 100 Squats

For Fitness athletes partition the work as needed.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Pause Bench Press or Strict press – 3@77%, 3@80%, 3@82.5% (This should be a weight you could do 2-3 more reps at)
Fitness: Strict Press 5×3 RPE 7 follow each set with a 30 sec bridge/progression

Part 2 – Conditioning: “Beanpole”

Performance: AMRAP 14 of –

• 10 Box jumps (24/20″)
• 25m Lunge w plate locked overhead (45/35lb)
• 200m Run with plate/sandbag (45/35lb)
• Rest 30s

Fitness: AMRAP 14 of –

• 10 Box jumps or step-ups
• 25m Lunge w plate locked overhead
• 200m Run with plate/sandbag
• Rest 30s

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 9 minute EMOM – 2 Clean and Jerk – working up to heaviest WOD weight. If performing the Performance WOD (with increasing weight), take 3-5 minutes to plan your bumps.

Part 2 – Conditioning: “Ode to the Granite Games Master’s Qualifier”

Performance: 15 minutes for reps

• 10 Clean & Jerk (135/95lb) (*these can be power cleans)
• 15 Burpees over bar (bar facing, both feet over the bar at once)
• 8 C&J (135/95lb)
• 15 Burpees over bar
• 6 C&J (155/115)
• 15 Burpees over bar
• 4 C&J (155/115lb)
• 15 Burpees over bar
• 2 C&J (185/135)
• 15 Burpees over bar

…with any time remaining max C&Js

Fitness: Use the same rep scheme but pick one weight for the barbell work and stay there for the entire WOD (RPE 5-6) and get over the barbell via any method for the burpees

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – working percentages off your 1RM – 1×5@60%, 1×5@65%, 1×4@75%, 1×4@80%
Fitness: Squat – 4 sets of 5 @RPE 7 with 1 min plank hold after ea set.

Part 2 – Conditioning: “Daddio”

Performance: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters (95/65lb)

Fitness: 5 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max thrusters at 5-6RPE

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Snatch – skill work and warm up to WOD weight

Fitness: Power Clean – skill work and warm up to WOD weight

Part 2 – Conditioning: “Second Thoughts”

Performance: 21-15-9 reps for time of –

• Power Snatch @ 7 RPE
• Box jumps (24/20″)

Fitness: 21-15-9 reps for time of –

• Power Cleans @ 7 RPE
• Box jumps or step-ups

 

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat

Performance: 4 sets of 5 reps at 75% across
Fitness: 4 sets of 5 reps increasing in weight to a 7 RPE

Part 2 – Conditioning: “Schweva”

Performance: 3 RFT:

• 800m run
• 30 WB (20/14lb)
• 30 KB Swings (32/24k)

Fitness: 15 min AMRAP of –

• 400m Run*
• 20 WB
• 20 KB Swings

*Increase the run distance by 200m each round: 400-600-800m run

 

Warm-up & Mobility: 15 Minutes

WOD: “Breakthru Barbell Complex”

Perform 7 rounds of this un-timed barbell complex, increasing in weight each round and resting as much as needed between rounds.

Within each round once you pick up the barbell you may not put it down until all movements are completed:

• 3 Deadifts
• 3 Hang Cleans
• 3 Front Squats
• 3 Jerks

Your last round should be a maximal work set. If you miss a lift or need to put the barbell down during any round, perform 15 burpees immediately. Your score is the weight on the barbell that you complete on your last round.

PLEASE know that if you are truly getting into a maximal work effort, you will hit failure and will do burpees – they are part of this workout and are not to be avoided. DO NOT FEAR THE BURPEE!!!

Optional Finisher: 1000m Row for time

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Pull-ups & Chest to Bar – progressions and efficiencies

Part 2 – Conditioning: “Tabata Torment”

Tabata rounds – 20 seconds of work, followed by 10 seconds of rest for max reps. Stay with each movement for 8 rounds.

Performance:

• Pull-ups
• Sit-ups
• Push-ups
• Squats
• KB Swings (30/24k)

Fitness:

• Ring rows or pull-up progressions
• Sit-ups
• Push-ups (elevated if necessary)
• Squats
• KB Swings