Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 min – Strict Press or Bench press 3-3-3-3-3
Fitness: work to a moderate load
Performance: work to a heavy load, increasing in weight each set

Part 2 – Conditioning: “Hipster”

AMRAP 12 min of –

• 7 Push-Press
• 9 Wall balls
• 12 SDHP with KB
  

Fitness: Use 95/65lb for push-press, Med ball weight and KB weight that allows you to complete the reps unbroken
Performance: 115/75lb (or heavier) for push-press, 20/14lb med ball, 24/16k KB (or heavier) for SDHP. Pick a weight that allows you to move fast and unbroken

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes
Fitness: Rope climb progressions – footwork and efficiency
Performance: Efficient rope climb practice

Part 2 – Conditioning: “FrankenWOD” – 30 minute time cap

For time:

• 50 Double-unders (DUs)
• 50 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

• 40 DU
• 40 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

• 30 DU
• 30 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

• 20 DU
• 20 Sit-ups
• 2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 2 Rope Climbs

Fitness: Double the DU count for singles; in the “Cindy” portion: perform ring rows or pull-up progressions and elevated push-ups as needed; rope progressions instead of full ascents as needed
Performance: As written above

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 minutes
Fitness: EMOM for 10 minutes – 3 V-ups + 3 single leg Deadlift with KB with the left leg + 3 single leg Deadlift with KB with the right leg
Performance: 5×3 Touch and go Snatch – start at 50% and climb. Mobility challenged can Power Snatch.

Part 2 – Conditioning: “Muy Grande”

E30sec for 6 min:

• 1 Burpee-Pull-up + 1 TTB

–Rest 3 min–

Then, EMOM for 6 rounds (12 minutes) of:

• Even min: 100m Sprint
• Odd min: 10 RKB Swings

Fitness: If necessary do burpee-bar grab and knee-up, use a KB that is heavier than normal and focus on only using hips
Performance: Feel free to upgrade to Burpee-C2B, use 32/24k (or heavier) kettlebell

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 20 min
Fitness: 7×3 Touch-and-go Power Cleans climbing when possible, Hang Power Cleans for newer athletes
Performance: 7×3 Touch-and-go Clean,  starting at 60% and climbing each set

Part 2 – Conditioning: “Romeo oh Romeo”

For time, 12-9-7 of * –

• Power Clean
• Burpees over bar

* 25 WBs between each round

Fitness: Barbell weight should be 115/85 or less, burpees over bar can be any style to get over the barbell
Performance: Use 135/95lb, perform lateral burpees over bar, (jump: both feet at same time)

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat – 20 min
Fitness: 4×4 – get to same weight as last week and stay with same weight for 4 sets. If you missed last week, work up so that your last set is a moderate load
Performance: 3×3 workups – 75%, 80%, 85% – use spotters for 80 & 85%

Part 2 – Conditioning: Helen (last done Aug 24)

Fitness:

3 RFT of –

• 400m Run
• 21 KB Swings
• 12 Ring Rows or Pull-up progressions

Performance: RX is ON

3 RFT of –

• 400m Run
• 21 KB Swings (24/16k) – KB Swings should be performed to a full vertical swing
• 12 Pull-ups

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 minutes
Fitness: Deadlifts – 4 sets of 5, increasing in weight to a moderate load
Performance: Deadlifts – 4 sets of 5, increasing in weight to a a heavy set

Part 2 – Conditioning: “Friday the 13th”

EMOM for 20 minutes – If you miss an interval, skip a minute then continue. Scale the reps of both movements to keep finishing within the minute in the EMOM (while still allowing 10 seconds of rest).

Fitness:

• 7 Power Cleans (or Hang Power Cleans, 95/65lb or scaled)
• 7 Burpees

Performance:

• 7 Power Cleans ( 135/95lb)
• 7 Burpees

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes
Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE

Performance: 1 Clean EMOM for 10 minutes starting at 50% and climbing 5-10# each interval until fail or technique breaks down. Then back off 10-20# and finish the EMOM.

Part 2 – Conditioning:
Fitness: For two rounds – AMRAP 7 min of –

• 5 Push Press
• 5 Goblet squat
• 100 Singles

—Rest 2 min between AMRAPs—

Performance: For two rounds – AMRAP 7 min of –

• 5 Push Press (135/95lb)
• 5 Front Squat (same barbell)
• 50 DUs

—Rest 2 min between AMRAPs—

Warm-up & Mobility: 15 Minutes

Part 1 – Skills – 15 min
Fitness: Pull-up scales and beat swings
Performance: Kipping application to the Pull Up and other movements

Part 2 – Conditioning: For Veteran’s Day, we honor one of our fallen heroes, Bradley Smith

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

“Bradley” – 10 RFT of –

• 100m Sprint
• 10 Pull-ups
• 100m Sprint
• 10 Burpees
• Rest 60 sec

Fitness: Substitute Ring Rows for Pull-ups
Performance: As written