Warm-up & Mobility: 15 Minutes

Skills: 15 minutes to work on a skill that is your goat – pull-ups, rope climbs, muscle-ups, HSPU, DUs…

Conditioning: “Got Goats?”

AMRAP 20 min of –

• 400m run
• X Goat – coach to prescribe progression and rep scheme
• 20 KB Swing (24/16k)
• 20 Air Squat

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 4 sets of 3reps @75-80% of your 3RM (at the same weight)

Conditioning: “AC/DC”

30 seconds of work / 30 rest
5 rounds for max reps of –

• Pull-up
• Box jump (24/20″)
• S2OH (95/65lb)
• Row for calories

 

Warm-up & Mobility: 15 Minutes

Strength: Work up to WOD weight

Conditioning: “It’s Just Deads”

3 RFT of –

• 21 Wall Ball (20/14lb)
• 14 HSPU
• 7 Deadlifts (315/205lb) (**scale DL to 75% of your 1RM)

 

Warm-up & Mobility: 15 Minutes

Strength: Pause Snatch – 3 sec pause at the knee – 2 EMOM for 10 min @70% of your 1RM

Conditioning: “That Snatch Gave Me Burpees”

AMRAP 3

• 3 Power Snatch (same weight as above)
• 6 Burpee Over Bar

–Rest 1 min–

AMRAP 3

• Double-Unders

–Rest 1 Minute–

AMRAP 3

• 3 Power Snatch (same)
• 6 Burpee Over Bar

 

Warm-up & Mobility: 15 Minutes

Strength: 20 min to hit a heavy (NON MAXIMAL) Squat double (2) – aim for 90-95% of your 1RM (actual or theoretical)

Conditioning: “Short People”

For 1000m row time and total working time:

• 1,000m Row

then into…

21-15-9 reps of:

• KB Swing (32/24k)
• Overhead Squat (115/75lb)

 

Warm-up & Mobility: 15 Minutes

Strength: 20 minutes to hit a heavy (NON MAXIMAL) Deadlift double (2) – aim for 90-95% of your 1RM (actual or theoretical)

Conditioning:  “Chippah-time”

For time:

• 50 Sit Ups or GHDSU
• 40 SDHP (Heavy KB)
• 30 Weighted Lunge Steps (Barbell KB or Plate OH)
• 10 Rope Climbs, 15″

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 15 min skill work climbing up to WOD weight

Conditioning: “Rule #5”

3 Rounds for time of –

• 12 Burpee Box Jumps (24/20″)
• 6 Clean (205/145lb)

 

Warm-up & Mobility: 15 Minutes

Skill: Double-under progressions

Conditioning: “It’s JUST Body Weight”

AMRAP 20 min of –

• 50 Double-unders
• 12 Handstand Push-ups
• 12 Toes to bar
• 12 Pistols (Pistol Progressions or Goblet Squats)

 

Warm-up & Mobility: 15 Minutes

Conditioning: For time – “Fran” 

• 21 Thrusters (95/65#)
• 21 Pull Ups
• 15 Thrusters
• 15 Pull Ups
• 9 Thrusters
• 9 Pull Ups

Rx is On

***** If you are using a scaling option for “Fran” and don’t perceive that you have “got e’nuff” please complete the following:

Conditioning: For time “CFJC Benchmark” aka “Level II Benchmark” – RX is on

• Run 400m

…then 3 rounds of:

• 5 Pull-ups
• 10 KB Swings (24/16k)
• 10 Burpees

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – working %s off your 3RM – 3@70, 3@80%, 3@90

Conditioning: For time – “Fast and Furious”

• 200m Run weighted
• 20 Box jump (24/20″)
• 200m Run weighted
• 20 KB Swing (32/24k)
• 200m Run weighted
• 20 Burpees
• 200m Run weighted
• 20 Pistols**
• 200m Run weighted

**Sub Goblet squat if no pistol