Warm-up & Mobility: 15 Minutes

Strength: Volume Squats – 3 sets of 8 – work up to around 60-65% of your 1RM

Conditioning: “Blade Runner”

6 RFT of –

• 2 Rope Climbs
• 5 Front Squat (135/95lb)
• 100m Sprint

 

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95%

Conditioning: “Breakfast Club”

12 AMRAP of –

• 6 Power Snatch (115/75lb)
• 10 TTB
• 8 Heavy RKBs (32k+/24k+)

  

  

 

Warm-up & Mobility: 15 Minutes

Skill: HSPU progressions

Conditioning: “Platoon”

2 rounds for time of:

• 200m Run
• 10 HSPU
• 200m Run
• 20 Pull-ups
• 200m run
• 30 Sit-ups
• 200m Run
• 40 Squats
• 200m Run
• 50 DUs

   

Warm-up & Mobility: 15 Minutes

Strength: Clean – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95%

Conditioning: “Airplane”

EMOM for 12 min* of –

• 1 Power Clean (135/95lb)
• 5 Burpee

Add one PC rep each minute (burpees stay the same). When you fail an interval, stop increasing your reps and continue as an AMRAP (If you failed completing 8 PCs and 5 Burpees in the minute, stay at 8 reps). If you make it through 12 minutes and are still working within the interval, you may continue up to 16 minutes (completing as an AMRAP as needed). Score is round completed within the minute and extra rounds and reps.

  

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 5 @70-75%

Conditioning: “Communication Breakdown”

• Run* 200 weighted (sandbag, med ball or 45/25lb plate)
• 9 Lunge steps with plate locked overhead (45/25lb plate, L+R=2)
• 9 Burpees
• Run 400 weighted
• 15 Lunge steps with plate locked overhead (L+R=2)
• 15 Burpees
• Run 800 weighted
• 21 Lunge steps with plate locked overhead (L+R=2)
• 21 Burpees

*If you cannot run due to an impact issue, walk with a weighted implement. No rowing substitute today.

  

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Split Jerk – 5×3 climbing in weight, 3 sec pause at bottom of dip before the drive

Conditioning: “Kashmir”

• Row 1000m (goal is to finish under 4 mins)

Rest until 8:00 minutes

Then, tabata intervals of:

• Thrusters (75/55lb) (8 rounds of 20 seconds of work followed by 10 seconds of rest)

Score is row time and total number of thrusters completed. 

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 3 reps at 70%, 3 reps at 75%, 2 reps at 80%, 2 reps at 85%, 1 rep at 90%

Conditioning: “Stairway”

14 minute upladder 3-6-9-12… reps of –

• Power Clean (135/95lb)
• Wall Ball
• C2B Pull-up

**** But wait there’s more!! At the 4,8 and 12 min sprint 200m, pick up where you left off… 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 2 sets of 3 reps at 70%, 2 sets of 3 reps at 75%, one set of 2 reps at 80%, one set of 2 reps at 85%, one set of 1 rep at 90%

Conditioning: “Tangerine”
AMRAP 12 min of –

• 9 TTB
• 6 Burpees onto 45lb plate
• 3 Wall Walks

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 2s Pause Squats – 20 minutes to hit 3 sets of 3 at a weight between 40 & 60%. Practice staying tight at the bottom of the squat

Conditioning: “No Quarter”
5 RFT (time cap 15 min)

• 5 Front Squat (155/105lb)
• 9 Pull-ups
• 13 KB Swing (32/24k)

 

Warm-up & Mobility: 15 Minutes

Strength: Bench Press / Push Press – work up to a heavy set of 2

Conditioning: Stripes

• Max Sit-ups in 2 min
• Max Push-ups in 1 min
• Max squats in 2 min

Rest 3 mins

• Long (800m) Weighted carry (50/35lb) OR longer (1 mile) unloaded run (your choice)

Rest 3 mins

• Max squats in 2 min
• Max Push-ups in 1 min
• Max Sit-ups in 2 mins