Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Power Clean- work up to 70%, then perform 3 Touch and go reps EMOM for 10 minutes

Part 2 – Conditioning: “Jambalaya”

Performance: With a running clock, complete 5 rounds with 1 min at each station:

• Row for Max calories
• 10 Power Cleans (135/95lb), rest for the remainder of the minute
• 15 Wall Balls (20/14lb), rest for the remainder of the minute (and get back to rower ASAP)

Score is total calories rowed

Fitness: With a running clock, complete 5 rounds with 1 min at each station:

• Row for Max calories
• 10 Power Cleans at RPE 5-6, rest for the remainder of the minute
• 15 Wall Balls, rest for the remainder of the minute (and get back to rower ASAP)

Score is total calories rowed

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 1 set of 6 reps @70%, 2 sets of 4 reps @75%, 2 sets of 2 reps @80%

Fitness: Squat 5 sets of 3 reps @ RPE 7, follow ea set with 30 hollow rocks

Part 2 – Conditioning: “Mt. Evans”

Performance: 3 RFT of –

• 8/8 FR Goblet Squat (24/16k)
• 18 Pull-ups
• 15 KBS (24/16k)
• 12 HSPU

Fitness: 3 RFT of –

• 8 Goblet Squat
• 18 Ring Rows
• 15 KBS
• 12 Seated DB press, RPE 6

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Filthy 50”

Performance: For time:

• 50 Box jump (24/20″)
• 50 Jumping pull-ups
• 50 Kettlebell swings (24/16k)
• 50 Walking Lunge steps (L+R=2)
• 50 Knees to elbows
• 50 Push press (45/35lb)
• 50 Back extensions
• 50 Wall balls (20/14lb)
• 50 Burpees
• 50 Double-unders

RX is ON

Fitness: For time:*

• 50 Box jump
• 50 Jumping pull-ups
• 50 Kettlebell swings
• 50 Walking Lunge steps (L+R=2)
• 50 Knee-ups
• 50 Push press
• 50 Back extensions or supermans
• 50 Wall balls
• 50 Burpees
• 50 Single-Unders

*Option to do two rounds of 25 reps each

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 Minutues

Performance: 2 position Snatch – Above knee & power position – work up to RPE 8

Fitness: 2 position Clean – Above knee & power position – work up to RPE 8

Part 2 – Conditioning: “Idaho Springs”

Performance: 10 min AMRAP of –

• 5 Man Makers w/ DBs (row L + row R + push-up + clean & press)
• 25 Air Squats
• 25 Double-Unders

Fitness: 10 min AMRAP of –

• 5 Man Makers w/ DBs (row L + row R + push-up + clean & press)
• 15 Air Squats
• 50 Speed steps L+R= 1

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 20 min – Strict Press 3-3-3-3, then Push-Press 2-2-2-2. Finish the Strict Press before beginning the Push-Press.

Part 2 – Conditioning: “DeJa Blue”
Performance:

Take it outside! 5 RFT of –

• 100m shuttle (4x25m)
• 5/5 KB Thruster 24/16k
• 15 Lunge steps (45/25)

Fitness: 5 RFT of –

• 100m shuttle (4x25m)
• 5/5 KB or DB Thruster
• 15 Lunge steps (<45/25 lb or unweighted if necessary)

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Barbara” RX is ON

Performance: 5 RFT, resting 3 min between rounds of –

• 20 Pull-ups
• 30 Push-up
• 40 Sit-ups
• 50 Squats

Fitness:  5 RFT, resting 3 min between rounds of –

• 20 Ring-rows
• 30 Elevated Push-ups
• 40 Sit-ups
• 50 Squats

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: HSPU progressions and efficiency

Fitness: 10 min skill on getting comfortable upside down, either kicking to handstand or wall walking

Part 2 – Conditioning: “Misfits”

Performance: 7 RFT of –

• 7 HSPU
• 7 Deadlift (225/145lb)
• 7 Burpee over bar (both feet at a time)

Fitness: 7 RFT of –

• 7 HSPU Progressions or Push-Ups
• 7 Deadlift @ 5RPE
• 7 Burpee over bar

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Rope Climbs as a skill – progressions and efficiency

Part 2 – Conditioning: “Jetlag”

Performance: AMRAP 18 min of –

• 2 Rope Climbs (legless if you got em)
• 200m Run
• 5/5 G2OH with DB (40+ / 25+)

Fitness: AMRAP 18 min of –

• 2 Rope progressions or 12 Ring rows
• 200m Run
• 5/5 G2OH with DB @ 5 RPE

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 5-7 min empty bar skill work with coach and then 10 min work up to WOD weight – Power Clean & Jerk

Part 2 – Conditioning: “Grace’s Heavy Sister Runs Around”

Performance: 6 rounds for time of –

• 5 Clean & Jerk (155/105lb) (OK to Power Clean)
• Sprint 200m

Fitness: 6 rounds for time of –

• 5 Power Clean & Jerk at 5 RPE
• Sprint 200m

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 Minutes

Performance: Front Squat – 3-3-3-3
Fitness: Front squat 5×5 – After each round 20 sit throughs

Part 2 – Conditioning: “Texas Style”

Performance: AMRAP 12 Minutes:

• 5 Front Squat (135/95lb)
• 10 Box Jumps (24/20)
• 10 Pull-ups (scale up to 5 C2B or 3 MUs)

Rest exactly 2 min after AMRAP, then…

• Max effort Double-Unders in 2 min

(Level II goal is 50 double-unders or more accumulated in 2 minutes)

Fitness: AMRAP 12 Minutes:

• 5 Front Squat RPE 5
• 10 Box Jumps to a lower box (no step-ups unless you have an impact issue)
• 12 Ring Rows

Rest exactly 2 min after AMRAP, then…

• Max effort Single-Unders in 2 min