Warm-up & Mobility: 15 Minutes

Skill : Strict Ring dips / Ring dips with explosive hips / MUs

Conditioning: “Broken Window”

AMRAP 15 min of –

• 20 DUs
• 10 OH Lunge steps
• 2 MUs or 3-7 Ring dips (rep/progression scaled to athlete)

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10: 1 Hang (from the Power Position) Power Snatch + 1 Power Snatch, climbing each interval

Conditioning: “Lucky Sevens”

7 RFT of –

• 7 Hang Power Snatch (115/75lb)
• 7 TTB
• 7 Box Jumps (24/20″)

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 1 and 1/4 – 15 min to work to a heavy set of 3

Conditioning: “Bad Sweater”

5 Rounds of 3 min on / 1 min rest of:

• 200m Run
• 15 WB

Max reps burpee over the bar in time remaining

Score is total burpees over the bar.

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 Min: 1 Hang (from Power Position) Power Clean + 1 Power Clean, climbing every interval

Conditioning: “G19”

AMRAP 12:

• 6 Power Cleans (135/95lb)
• 9 Pull-ups
• 12 KB Swing

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – work to a 1 RM – use as much time as you need. Metcon is optional

Conditioning: “Cat Scratch Fever”
21-18-15-12-9 Reps for time of:

• Calorie Row
• KB Swing (24/16k)
• Burpee

 

Warm-up & Mobility: 15 Minutes

Strength: Skill work – Rope climbs or MU

Conditioning: “Bubblah”

Every 90 seconds for 10 Rounds (takes 15 min):

• 2 Rope Climbs or 1 MU
• 10 Push-ups
• 15 Air Squats

For athletes performing MUs – if/when your fail, do 2 rope climbs.

If you start to fail the interval, scale the reps to make the interval.

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 20 minutes to work up to a heavy single

Conditioning: “Cash and Carry”
AMRAP 16 min:

• 10 Hang Power Cleans (115/75lb)
• 50m Farmers Carry (heavy)
• 50 Double-Unders

*No single-under sub for DUs, perform 90 seconds of progressions. Ask a coach which progression is right for you 🙂

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 20 mins to work to a heavy single

Conditioning: “Bring the Noise”

For time (15 min timecap)

• 10 Overhead Squat (135/95lb)
• Run 200m
• 10 Power Snatch (same BB)
• Run 200m
• 10 Front Squat (same BB)
• Run 200m
• 5 OHS
• Run 200m
• 5 PS
• Run 200m
• 5 FSQ
• Run 200m

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – work to a 1 rep max – use as much time as you need. Use spotters when you get above 85%. Metcon is optional.

Conditioning: “Two halves make a whole Jackie”
2RFT For time:

• 500m Row
• 25 Thrusters (45/35lb)
• 15 Pull-ups

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 3 sets of 4 at 75% – stay light and work on form; next week we will be working on our 1 rep

Conditioning: “Chop Suey”

For time:

• 50 DUs**
• Run 400m
• 15 Deadlifts (at bodyweight)
• 15 Wall balls (20/14lb)
• Run 400m
• 10 Deadlifts
• 10 Wall balls Run 400m
• 5 Deadlifts
• 5 Wall Balls Run 400m
• 50 DUs

**There is no single-under equivalent, if you don’t have solid double unders work your progressions for 90 seconds. Ask a coach which progression is right for you.