Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movements – standards, progressions, and efficiencies

Part 2 – Conditioning: “Cindy”

20 min AMRAP of:
5 Pull-ups (Fitness: pull-up progressions or ring rows)
10 Push-ups (F: elevated if needed)
15 Squats

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – Practice speed and form with a reasonable weight, 5 reps for 5 sets at 70% across. If your progress on your squat has stalled, use the SSB and work up to about 60%
Fitness: Squat – 5 sets of 5 working up to a 7 RPE

Part 2 – Conditioning: “APB”

Performance: 10 min AMRAP of:

• 10 Russian KB Swing (AHAP)
• 10 OH Lunge steps w plate (L+R=1, 45/35lb)
• 10 TTB

Fitness: 10 min AMRAP of:

• 10 Russian KB Swing (AHAP)
• 10 OH Lunge steps w plate or unloaded (L+R=1)
• 10 Kipping Knee ups or sit-ups

 

Warm-up & Mobility: Quick warm up and mobility

Part 1 – Skill/Strength:

Performance and Fitness: 15 min position drills and working up to WOD weight – Power Snatch, Hang Power Snatch and Overhead Squat

(For the shoulder-impaired athlete – Power Clean, Hang Power Clean, and Front Squat)

Part 2 – Conditioning: “Grab and Go”

Performance and Fitness: 11 minute AMRAP of –

• 1 Power Snatch (115/75lb)
• 2 Hang Power Snatch
• 3 Overhead Squat
• 100m Sprint

(For the shoulder-impaired athlete – Power Clean, Hang Power Clean, and Front Squat)

Warm-up & Mobility: Quick warm up, mobility and then back to basics review of –

• Thrusters
• Rowing form and efficiency

 

Conditioning:

Performance: “Jackie” for time-

• 1000 Row
• 50 Thrusters (45/35lb)
• 30 Pull-ups

Fitness: “Two halves make a whole Jackie”
2 rounds for time of –

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

Warm-up & Mobility: 15 Minutes – quick warm up, mobility, and then back to basics review of:

• Sumo DL with KB
• Strict press
• Push-press

Part 1 – Skill/Strength:

Performance and Fitness: 5 sets of  2 Strict Press + 3 Push Press, climbing in weight each round as possible

Part 2 – Conditioning: “Ninja”

Performance and Fitness: 4 rounds for time of –

• 21 KB sumo DL (AHAP)
• 12 Push-press (115/75lb or for Fitness:RPE of 7)
• 200m run

Warm-up & Mobility: Quick warm up, mobility, and review of how to scale pull-ups when needed

Part 1 – Skill/Strength: 20 min on Power clean drills (position work) and working up to the WOD weight

Part 2 – Conditioning: “Warcon”

6 Rounds for time –

• 7 Power Clean (135/95lb)
• 10 C2B pull ups (F: pull-ups or pull-up progressions)

 

Warm-up & Mobility: Quick warm-up, mobility, then back to basics skill review of:
KB swing, push-ups, and front squat (KB in rack position for WOD and BB)

Part 1 – Skill/Strength:

Performance and Fitness: Front Squat – 15 Minutes to hit a heavy triple

Part 2 – Conditioning:

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

• 15 KB Swings
• 6/6 Front Rack Goblet Squats (same KB)
• 10 True push-ups (F: elevated push-ups)

If you start to fail the interval, scale the reps to make the interval (with 10s of rest).

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 1RM Deadlift – Take all the time you want and then, bust out in burpees

Fitness: Deadlift – work with your coach to determine your rep scheme; work to a heavy single or triple

Part 2 – Conditioning: “5 minute max burpees” (optional)

Performance and Fitness: As many reps as possible in 5 minutes of:

• Burpees

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 2 Hang Snatch – EMOM for 10 min climbing in weight – catch as low as possible with good form

Fitness: 2 Push-press – EMOM for 10 min at 7 RPE

Part 2 – Conditioning: “Seven-thirty”

Performance: 3 rounds for time of –

• 20 Wall Ball (20/14lb)
• 20 Box Jumps (24/20″)
• 20 Push-ups
• 20 Double-Unders

Fitness: 3 rounds for time of –

• 20 Wall Ball
• 20 Box Jumps
• 20 Push-ups
• 20 Double-Unders

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 1 RM Squat – Take all the time you want to do this. For all attempts over 80% get a coach to recruit a couple of spotters and wear a belt!

Fitness: Squat – work with your coach to determine your rep scheme work to a heavy single or triple

Part 2 – Conditioning: “A Need for Speed”

Performance and Fitness:

• Run 400m for time

Rest 3 minutes

• Run 800m for time

Rest 3 minutes

• Run 1m for time