Warm-up & Mobility: 15 Minutes

Strength: Power Snatch – work to 65% then perform 2 on the 40 for 6 minutes (10 rounds) 0:00, 0:40, 1:20, 2:200, 2:40, 3:20, 4:00, 4:40, 5:20, 6:00

Conditioning: 15 minute ascending ladder 2-4-6-8-10… of –

• Overhead squat (95/65lb)
• C2B Pull-up

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Work-It-Wednesday” (Inspired by CFNE)
On the Minute x 30 (6 rounds)
Min 1: Max Burpees
Min 2: Max Abmat Sit ups
Min 3: 200m Run (just ONCE)
Min 4: Max KB Swings
Min 5: Max Cals on Rower

*Athletes can start off in different places if rower is in contention, just go in order

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 15 minutes to find a “heavy” single

Conditioning: For time –

10-9-8-7-6-5-4-3-2-1

• HSPU
• Front Squat (115/75lb)

*Between rounds perform 1 rope climb (legless if you got em)

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 25 min to work to a heavy double

Conditioning: 5 RFT of –

• 9 Power Clean (135/95lb)
• 6 Jerk
• 3 MU (or 6 C2B PU or 9 Pull-ups)

Click here to sign up for today’s class.

 

Warm-up & Mobility: 15 Minutes

Strength: NIGHT OF THE LIVING DEADLIFT!!! Work to a 1 RM Deadlift (in costume if possible)

Conditioning: This is optional. If you want more time to hit that 1RM Deadlift, take it! If not…

8 minute up-ladder (3-6-9-12….) of:

• Burpee-pull-ups
• Wall balls (20/14)

 

Warm-up & Mobility: 15 Minutes

Skill: Goat day – choose a high skill body weight movement that vexes you and work on it. Choices may include: Double-unders, rope climbs, muscle-ups, pull-ups, HSPUs

Conditioning: 14 Minute AMRAP of –

• 5 Front squat @70% (or 85% of your 1RM Full Clean whichever is lighter)
• Goat work (coach to set rep scheme)
• 100m Shuttle Run

 

Warm-up & Extended Mobility: 20 Minutes

Conditioning: EMOM 21 min – 7 cycles
Min 1: 15 KB Swings (32/24k)
Min 2: 10 Burpees
Min 3: 1 Deadlift @75% of your 1RM

 

Warm-up & Mobility: 15 Minutes

Skill: Extended warm-up with barbell/PVC working on being efficient with high rep power/push jerks.

Conditioning:  For Time:

“Whoopie Pie” (CFNE)

10 – 8 – 6 – 4 – 2

Power Clean & Jerk (135/95#)

After each set, complete 2 Rounds of:

• 5 Pull-Ups
• 10 Pushups
• 15 Air Squats

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 Min Snatch – approx 75% 1RM

Conditioning:  AMRAP 16 Min of –

• 7 Hang Power Snatch (95/75#)
• 14 Walking lunges (L+R=2)

E2MOM Increasing ladder of Box Jumps (30/24″) 2-4-6-8-10-12-14

 

 

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10 Min Power Snatch – climb 10/5 each round, when you miss back off 10-15 lbs and finish EMOM

Conditioning: For time:

• Run 400m
• 50 Wallball (20/14lb)
• 40 Burpees
• 30 Sit-ups