Warm-up & Mobility: 15 Minutes

Part 1 ñ Skill/Strength:

Performance: Deadlift – working off your last heavy set of 3, performed on 1/27/2016, perform 5 reps @ 72% of that weight, 5@80% of that weight, 5@87% of that weight. For example, if you deadlifted 300 3x on x, your worksets would be 5@215, 240, 5@260. The last set should feel heavy but like you have one clean rep left in you. (BUT If you feel that way on the 2nd set, increase the weight by only 3-5% for the last set.)

Fitness: Deadlifts – 5 reps at a 6 RPE + 20 Russian Twists + 5/5 one legged Deadlifts with KB. Rest 90 seconds, perform for 5 rounds

Part 2 – Conditioning:

Performance: “Annie” -†For time, 50-40-30-20-10 reps of each:

• Double-unders
• Sit-ups

Fitness: 9 min EMOM for max reps – work for :45 seconds of the minute

• Min 1: Single Unders (or DU attempts)
• Min 2: Sit-ups
• Min 3: Max cals on rower

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Warm-up & Mobility: 15 Minutes

Part 1 ñ Skill/Strength: Power Cleans and Front Rack Lunge – 5 minutes to work with coach to move the unloaded barbell. Take an additional 5 minutes to warm up to WOD weight and determine scales.

Part 2 – Conditioning: ìButt Hurt IIî

Performance: 5 rounds** for time of –

• 10 Power Clean (135/95lb)
• 10 Lunge steps w/ BB in front rack (L+R=2, 135/95lb)*
• 10 Burpees

**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.
*The programmed weight is real deal and intended only our strongest athletes; coaches will help you determine the best weight for you.

Fitness: 5 rounds** for time of –

• 10 Hang Power Clean
• 10 Lunge steps w/ BB or other implement in front rack (L+R=2)
• 10 Burpees

**starting at 2:00, run 200m. Every 4 minutes after that, run 200m until you are done. Run 200 at the 2, 6, 10, 14 (and so on) minute marks.

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 1 Power Snatch EMOM climbing to miss or your form degrades significantly. Begin with empty bar and climb to 98% for last single, plan out exact jumps in weight so that you have a very close prediction as to how the last lift will go, and nothing gets ugly.

Fitness: EMOM 10 minutes – Even minutes: 10 cal row  Odd minutes: 5 Pull-ups (or ring rows) and 10 air squats (scale to increase reps if needed so that you are working for approx 45 seconds of the minute)

Part 2 – Conditioning: “Strangebrew”

Performance: 5 RFT of –

• 10 Power Snatch (115/75lb)
• 15 Wall Balls (20/14lb)

Fitness: 7 RFT of –

• 10 Russian KB Swings (heavy)
• 10 Wall Balls

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness: KB Cleans as a skill
Performance: KB Cleans – work-up to heaviest set of 5 on each side, work on smooth turn overs

Part 2 – Conditioning:

Performance: “Chip It”
For time:

• 100m Sprint
  
• 5/5 KB Cleans (24/16k)
  
• 10 Box Jumps
  
• 20 Push-ups
• 5/5 KB Cleans
  
• 100m Sprint
  
• 30 Lunge Steps with plate (45/25lb) locked overhead (L+R=2)
• 5/5 KB Cleans
  
• 100m Sprint
  
• 40 Burpees
• 5/5 KB Clean
  
• 100m Sprint
  
• 50 Double-unders

Fitness: Perform the WOD above but use a lighter KB, a lighter plate for lunges, and perform 100 Single-unders instead of DUs, with heavy rope if possible.

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean & Jerk 20 min

Performance: After 5 minutes of drills with unloaded barbell, climb to hit a heavy single
Fitness: EMOM 12 min, Odd minutes: 5 Box Jumps + 5 HPC @ RPE 3 or 4 (speed over weight). Even minutes: 15 V-ups (sit up / hollow rock / progression)

Part 2 – Conditioning: “Crazy Train”

Performance:  AMRAP 12 minutes of –

• 9 Hang Power Clean (115/75lb)
• 3 Push Ups + 3 every round
• 3 TTB + 3 every round

Fitness:

AMRAP 12 minutes of –

• 9 Hang Power Clean (unloaded or lightly loaded)
• 1 Push Ups + 3 every round
• 3 sit-ups + 3 every round

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance:   Squat – 4×5 with increasing weight  60, 65, 70, 75%, working off 3 RM already established (20 min)

Fitness: Squat or squat therapy 5×5 at a moderate weight RPE 5

Part 2 – Conditioning: “Duster”

Performance: 4RFT of-

• 250m row
• 20 Burpees
• 10 S2OH (135/95#)

Fitness: 12 min AMRAP of:

• 20 Air squats
• 10 Burpees
• 5 S2OH weighted (dumbbell, KB or barbell)

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Bench or Press – work to a heavy double

Fitness: Seated single arm press – 5 sets of 6 rest 90 seconds between

Part 2 – Conditioning: “Impediment”

Performance:  3 RFT of –

• 10 Power Clean (135/95)
• 50 Wall ball (20/14lb)
• 50 DU

Fitness: 3 RFT of –

• 10 Power Clean
• 50 Wall ball
• 75 Single Unders (with beaded rope if possible)  

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min

Performance and Fitness: Shoulder activation and HSPU progressions

Part 2 – Conditioning:

Performance: “Diane” – RX is on
21-15-9 reps for time of:

• Deadlift  (225/155lb)
• HSPU

Fitness:

“Not Diane”
10 min AMRAP of –

• 5 HSPU or 10 Push-ups
• 10 Deadlifts at approx 5RPE

Part 3 – Finisher: Turkish get-ups for weight

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch – 15 min work to a heavy complex of 1 snatch + 1 hang snatch (This can be catching in the power or full squat position depending on mobility)
Fitness: Every 90 seconds for 15 min (10 rounds) 30 Mtn Climbers + 7 RKBs as heavy as possible

Part 2 – Conditioning: “Simple Simon”

Performance: 5 rounds of –
Min 1: 5 Power Snatch (135/95lb)
Min 2: 7 Toes to bar + 3 Power Snatch
Min 3: 9 lateral jumps over parellette (L+R=1) + 5 Toes to bar + 1 Power Snatch

Fitness: 5 rounds of –

Min 1: Max reps in 30 seconds of G2OH with implement (plate, med ball, DB or KB)
Min 2: Max reps in 30 seconds of sit-ups
Min 3: Max reps in 30 seconds of burpees or rowing for calories