Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness: Skill – One armed KB Swing, KB C&J

Performance: Skill review – KB C&J

Part 2 – Conditioning: “MacDougal & Leopold”

Fitness: 20 min AMRAP of

• 10 HR Pushups*
• 10 Box jumps
• 5/5 C&J with KB (16/12k)
• 50 Single-Unders

*scale to an elevated push-up as needed (low racked BB, no HR)

Performance: 20 min AMRAP of –

• 10 HR Push-up
• 10 Box jumps (24/20″)
• 5/5 C&J with KB (24/16k)
• 30 DUs

We are testing out a new idea during next week’s workouts and we want your feedback on it. Starting this week we will post two versions of the workout, a Fitness version and a Performance version. The Fitness track will be geared to general fitness; the Performance track for increasing performance.

We are doing this for several reasons:

• To give people more options.
  • Some of our members just want to keep up with their kids and feel good. Some don’t really care about ever lifting a maximal load on their squat or snatch or getting their double-unders. That’s okay!
  • On the days when you aren’t feeling a particular movement or feel beat up from a previous workout (or life in general) this would give you give you another option
  • There are some people who, due to mobility issues or a previous injury, should never attempt a certain movement in a WOD (for example, the overhead squat or snatch)
• To get beginners moving better and to reinforce the movement basics.

Both tracks will be posted here and on the board – both can be scaled, up or down, for you. I posted Monday’s WOD early so that you can see an example if you want to get your head around it. We have seen other boxes implement this idea with great success. We think this may evolve over time and nothing is perfect at the start. Feel free to ask questions anytime and please we want your feedback! Thanks guys!!!

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min

Fitness: Skill – Strict Press 3-3-3, Push Press 3-3-3, Push Jerk 3-3-3

Performance: Strength – Strict Press 3-3-3, Push Press 2-2-2, Push Jerk 1-1-1

Part 2: Conditioning: (up to) 15 min

Fitness: 15 minute AMRAP of –

• 5 Strict Press (unloaded BB) or 7 Push-press (75/55lb)
• Run 200m
• 20 Air squats

Performance: 5 RFT with 15 min time cap of –

• 10 Push Jerks (95/65lb)
• Run 200m, weighted
• 26 Air squats

Warm-up & Mobility: 15 Minutes

Strength: Deadlift: 4@70%, 4@75%, 4@80%, 4@75%, 4@70%

Conditioning: “Scorpions”

EMOM for 18 minutes of –

Min 1: 5 C2B Pull-ups
Min 2: 10 Burpees
Min 3: 100m Shuttle Run

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 1 Power Clean + 1 Clean & Jerk – 7 sets climbing

Conditioning: “Ratt”

5 Rounds for time of –

• 12 Toes-to-bar
• 4 Clean* & Jerk (155/105lb)
• 12 Box Jumps (24/20″)

*OK to catch the clean in the power position.

Warm-up & Mobility: 15 Minutes

Strength: Double-Unders

Conditioning: “Karen Interrupted”

For time –

• 150 Wall Balls (20/14lb)*

*EMOM 15 DUs

Warm-up & Mobility: 15 Minutes

Strength: 1 Power Snatch + 1 Snatch – 7 sets climbing

Conditioning: “Cinderella”

21-15-9 reps for time of –

• Overhead Squat (95/65lb)
• Pull-up    

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – Pause Front Squats – concentrate on being tight and driving the knees (not toes) out. 20 minutes to workup to a heavy set of 3

Conditioning: “Great White”

14 min AMRAP of-

• 20 KB swing (32/24k)
• 200m Run
• 20 Lunge Steps with BB in Front Rack (75/55lb, L+R=2)

Warm-up & Mobility: 15 Minutes

Strength: Bench Press or Strict Press – 15 minutes to hit a heavy triple (3) – warm up the DL

Conditioning: “Scarface”

AMRAP 11 Min of –

• 3 Deadlifts (275/175lb)
• 6 Ring Dips (or 2 MUs)
• 12 Box jumps (24/20″)