Warm-up & Mobility: 15 Minutes

Strength: Warm up Power Clean – work to WOD weight

Conditioning: “Swingers”
21-18-15-12-9-6-3 reps for time of –

• KB Swings (24/16k)

Between rounds perform 3 Power Cleans (@80-85%) + 30 Double-Unders

Warm-up & Mobility: 15 Minutes

Strength: Warm up Deadlift – take 15 minutes to work to 80% of your 1RM for 3 reps – drop to WOD weight.

Conditioning: “Sugar Daddy”
21-15-9 reps for time of* –

• Deadlifts (225/145lb or approx 70% or less of your 1RM, do not upgrade weight but go faster!)

*Each round is followed by a 400m Run

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – warm up to WOD weight

Conditioning: “JT Meets Isabel”
21-15-9 reps for time of* –

• HSPU
• Ring Dips
• Push-ups

*Between rounds perform 10 Power Snatch (135/95lb or @ 60-70% of your 1RM Power Snatch)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 3 – working up – 70, 75, 80, 85% of 1RM

Conditioning: “Balls to the Wall”
3 Rounds for Total Working Time:

• 25 Wall Balls (20/14lb)
• 50m Sprint*
• Rest 2 minutes
• 20 KB Swings (32/24k)
• 50m Sprint*
• Rest 2 minutes

*Sprints should be done with an ALL OUT EFFORT, as fast as possible!!!

 

Warm-up & Mobility: 15 Minutes

Skill: 15 minutes to work on rope climbs (or if you already have them, use this time to work on another goat: HSPU, double-unders, muscle-ups etc.)

Conditioning: “Vote for Pedro”

Complete for 4 rounds for time:

• 3 Rope Climbs
• 12 Front Squat (135/95 lb)
• 30 Double-unders

 

Warm-up & Mobility: 15 Minutes

Strength: Overhead Squat – work to a heavy double**

Conditioning: “Nancy”
5 rounds for time of –

• 400m Run
• 15 OHS** (95/65lb)

**or perform Hang Power Snatch or Front Squat for the mobility-challenged

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 – 3 Hang Clean – 70% of 1RM

Conditioning: “Biggie Smalls”

Complete 6 rounds (for time and weight) of:

• 5 Hang Power Clean (@80-85% of 1RM)
• 100m Shuttle Run

*Rest 60 seconds between rounds

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 5 at 70-75% of 1RM (using the same weight for all sets – this is volume work)

Conditioning: “Quarter Gone Bad” (takes 15 min)

Five rounds for total reps of:

• Thrusters (75/55lb) – Max Reps in 15 Seconds
• Rest 45 Seconds
• Pull Ups – Max Reps in 15 Seconds
• Rest 45 Seconds
• Burpees – Max Reps in 15 Seconds
• Rest 45 Seconds

 

Warm-up & Mobility: 15 Minutes

Strength: 20 min for Push Press 3-3-3 then Push Jerk 3-3-3

Conditioning: “Push-it Real Good”

12 min AMRAP of

• 10 KB Swing (32/24k)
• 12 Push-up
• 6 Push Press (@70% of 1RM)

 

Warm-up & Mobility: 15 Minutes

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

Conditioning: “Toto” – 14 minute AMRAP of –

• 21 Air Squats
• 9 HSPU
• 7 Burpee Pull-up