Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 2 at 80%

Conditioning: “Coffee Break”
10 min Ladder of –

• 3 Deadlift (185/115lb*)
• 3 TTB
• 20 Squat
• 6 Deadlift
• 6 TTB
• 20 Squat

…9-9-20, 12-12-20… keep counting by 3.

*upgrade option (225/155lb)

Warm-up & Mobility: 15 Minutes

Strength: Snatch 15 min work up

Conditioning: “Peachy Keen”
4 rounds for time of –

• Run 400m
• 10 Hang Power Snatch (115/75lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat 3@75, 3@80, 3@85% (call for spotters)

Conditioning: “Jolly Roger”
AMRAP 12 of –

• 10 Wall balls (20/14lb)
• 5/5 KB Cleans (32/24k)**
• 25 DUs++

**For athletes that have not done KB Clean, do single arm swing instead

++For those without DUs instead spend 30-45 seconds working a progression of the DU. There is no SU equivalent.

 

Warm-up & Mobility: 15 Minutes

Strength: Push Press 3-3-3
Power Jerk 2-2-2
Split Jerk 1-1-1

Conditioning: “Countdown”
For time – 10 reps down to 1 of –

• Power Jerk (115/75)
• Burpee over bar

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 20 minutes – 2@80%, 1@85%, 1@90, 2@95 (or a weight where you “could” get one more)

Conditioning: “Wadsworth”

5 rounds (with 15 min time cap)

• 15 Wall Ball (20/14lb)
• 15 Deadlift (155/105lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean work up to WOD weight

Conditioning: “Ambrosia”

15-12-9-6-3 reps of –

• Power Clean (135/95)
• HSPU

after each round: 50 DUs

 

Warm-up & Mobility: 15 Minutes

Strength: Skill work – rope climbs / muscle ups

Conditioning: “Dog Days are Over”

AMRAP 14 min

• 2 Rope Climbs**
• 200m Run (weighted)
• 5/5 step ups onto 20″ box with plate overhead (45/25lb)++

**Option to upgrade to 3 MUs per round
++Option to upgrade to 10 OH Lunge with BB

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 15 to 20 minutes to work up to max WOD weight and plan bumps

Conditioning: For weight and time:

“Filet Mignon”

Increase weight each set of snatches. All snatches can be caught in the power position or in a full squat snatch

• 15 Snatch
• 15 TTB
• 10 Snatch
• 10 TTB
• 5 Snatch
• 5 TTB

 

OR – Upgrade option for those with mature snatches:

Increase weight each set of snatches. All snatches can be caught in the power position or in a full squat snatch

• 25 Snatch
• 25 TTB
• 20 Snatch
• 20 TTB
• 15 Snatch
• 15 TTB
• 10 Snatch
• 10 TTB
• 5 Snatch
• 5 TTB

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 15 minutes to hit a heavy double

Conditioning: “Helen” RX is ON
3 rounds for time of:

• 400m Run
• 21 KBS (24/16k)
• 12 Pull-ups

 

Warm-up & Mobility: 15 Minutes

Skill: Double-unders

Conditioning: “Fight Gone Different”

In Fight Gone Bad style (Each movement is performed for max reps in one minute, perform 3 rounds total):

• Double-unders**
• Row for calories
• Toes to Bar
• Push-Press (75/55lb)
• SDHP with KB (32/24k)
• Rest

**Scale for DUs is progression work, no single-under substitute